My testosterone levels are higher at 44 than in my 30s

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• Movement: Metabolic conditioning for time

• Quote: Watts on making sense of change

• Lesson Learned: How I naturally boosted my testosterone in my 40s

• Optimization: Natural testosterone booster

Today's Movement 

Complete for Time:

• 42 - 30 -18 calorie row

• 9 - 15 - 21 burpee box jumps

Today's Quote

True progress isn’t born from one big leap but from the relentless rhythm of small, deliberate actions.

It’s in those quiet, unseen moments when you push a little harder, stay a little longer, and choose to keep going.

Success builds itself, choice by choice, day by day.

Today's Lesson Learned:

How I Naturally Boosted My Testosterone in My 40s

At 44 years old, I have higher testosterone than I did in my 30s—a fact that surprises most people.

In my 30s, my testosterone levels were around 380, a number that left me feeling fatigued and struggling to recover from intense training. I was in the middle of my triathlon journey, training excessively, managing businesses, and operating with elevated cortisol levels due to high stress and lack of proper recovery. It took a shift in my approach to training, nutrition, and lifestyle to transform my hormone profile and overall wellness.

Today, my testosterone levels are at 590, 55% higher than it was a decade ago, thanks to specific (natural) strategies that focus on balancing recovery, strength training, diet, and supplementation.

I put this article together to serve as a guide for men who feel out of balance, overworked, or want to optimize their health—and boost their testosterone naturally.

These are the principles I wish I knew earlier:

My Problem: Endurance Training and High Cortisol Levels

In my 30s, I was heavily focused on endurance training with the goal of competing at the Ironman World Championships at Kona. While pushing myself in training had its benefits, the side effects were significant. At my peak, I was training 16+ hours per week.

Here’s a complete breakdown of what my typical in-season training week looked like:

• Monday: 30 min run + 45 min recovery swim + 60 min massage

• Tuesday: 1:30 - 2:30 bike w/ threshold (typically 5 x 8 min, 4 x 10 min or 2 x 20 min) + 45 min run easy + 1-hour swim. 

• Wednesday: 1:30 - 2:30 run, 4k swim (full gear), 

• Thursday:  2:30 bike (tempo 3x15 or 3 x 20 at HIM) +  45 min easy run +  60 min massage  

• Friday:  3,200y swim + 1 hour - 1:15 run w/ hill repeats (8). 

• Saturday: 4-5 hour bike w/ 30-45 min run off bike

• Sunday: 4-hour bike w/ 30 - 45 min run off bike.

Because of all the volume, my testosterone levels dropped, and my cortisol levels were through the roof, a result of high stress, overtraining, and lack of proper recovery. Cortisol, often referred to as the “stress hormone,” competes with testosterone, and when it’s constantly elevated, testosterone levels can plummet.

The result? I wasn’t recovering, I was constantly tired, and my testosterone levels crashed. 

Key Takeaways:

• Endurance Training and Hormones: Long-duration endurance training can lead to elevated cortisol levels, which in turn suppresses testosterone. This imbalance is why many endurance athletes struggle with low testosterone.
  

• Recovery Neglect: Overtraining without proper recovery further exacerbates hormone imbalances, leading to fatigue and slower performance gains.

The key here is to recognize that more isn’t always better when it comes to training. High levels of stress, whether from physical activity or life, must be managed carefully to protect and enhance testosterone levels.

My Shift: Strength Training and Anaerobic Conditioning

The real change came when I shifted my focus from endurance training to strength training and anaerobic conditioning, and working to compete at the CrossFit Games (master’s).

Strength training is well-documented to boost testosterone levels. Compound lifts like squats, deadlifts, and bench presses stimulate large muscle groups, leading to greater testosterone production. Additionally, incorporating anaerobic conditioning—short, high-intensity bursts of exercise—helped me build lean muscle mass without elevating cortisol like endurance training did.

Here’s the breakdown of a full week of training for me now:

I’m in the gym at least 5x per week for ~90 minutes. Because of the nature of Crossfit, my training sessions are constantly varied, but I typically complete 3 to 5 working sets of 2 to 6 reps in the 70 - 90% (of my one rep max) range of the following:

1.  Front squat

2.  Back squat

3.  Deadlift

4.  Overhead press

5.  Bench press 

6.  Back rack or front rack lunge 

7.  Power or Squat Cleans 

8.  Power or Squat Snatch

After these strength movements, I almost always do some type of high intensity cardio, something as simple as row intervals, bike intervals, run intervals or ski intervals (a great time domain is 1 minute hard / 1 minute rest x 6-10 sets).

On top of that, I still complete a ton of zone 2 aerobic conditioning — running, hiking, mountain biking, or trail running — keeping my average heart rate around 130 beats per minute for 60 - 120 minutes per session. 

Typically I mix this up between:

• 3–4 days of mountain biking. 

• 2–3 days of hiking/trail running. 

• 2 days of road running — on the pavement. 

Key Takeaways:

• Strength Training Benefits: Studies show that strength training, particularly compound movements, is one of the most effective natural ways to boost testosterone. Research indicates that heavy resistance training increases acute testosterone release immediately after exercise.
  

• Anaerobic Conditioning: Short, intense sessions such as sprints or HIIT workouts are excellent for maintaining cardiovascular health without triggering excessive cortisol production.

This balance of strength training and anaerobic exercise improved my performance while promoting better recovery. It allowed me to see long-term results, not just in my workouts but in my overall energy levels and well-being.

The Power of a Clean, Whole-Food Diet

Diet played a crucial role in my testosterone journey.

I moved away from processed foods and adopted a diet rich in single-ingredient, whole foods. Focusing on high-quality proteins, healthy fats, and nutrient-dense vegetables gave my body the building blocks it needed for optimal hormone production. Specifically, I introduced more grass-fed meats and organic produce to ensure I was getting a wide range of vitamins and minerals essential for testosterone production.

Key Takeaways:

• Single-Ingredient Foods: Research shows that processed foods, rich in trans fats and sugars, can negatively impact testosterone. Whole, unprocessed foods are packed with the nutrients that naturally support hormone health.
  

• Nutrient Timing: Eating protein after workouts and including healthy fats like avocados, nuts, and olive oil throughout the day helps sustain energy and support recovery. Omega-3 fatty acids, found in fatty fish, are also known to improve testosterone levels.

The Role of Supplements: Boosting Testosterone Naturally

While diet forms the foundation, supplements have been an invaluable part of my testosterone-boosting regimen. I incorporated key supplements known to support testosterone levels and overall health, including Tangadeli, Shilajit, Taurine, Vitamin D, Vitamin K1 & K2, Zinc, Boron, and Fenugreek.

Key Takeaways:

• Shilajit: This mineral-rich supplement has been used for centuries in Ayurvedic medicine and is known for its ability to increase testosterone levels naturally. A 2016 study found that Shilajit supplementation significantly increased total testosterone levels in healthy men aged 45 to 55.
  

• Vitamin D & K2: Vitamin D has been linked to higher testosterone levels, especially in men who are deficient. Vitamin K2 works in synergy with Vitamin D to ensure proper calcium metabolism, which can support testosterone health.
  

• Zinc & Boron: Zinc is a well-known mineral for testosterone support. Research suggests that men with low testosterone often have zinc deficiencies. Boron, another mineral, is less common but highly effective at increasing free testosterone levels, as shown in several clinical studies.

These supplements, combined with the changes in my lifestyle, have helped me increase my testosterone levels naturally and sustain them as I continue to age.

The Importance of Recovery: Contrast Therapy and Sleep

Recovery has become a cornerstone of my routine.

I use contrast therapy daily, alternating between 20 minutes in my SISU sauna @ 200’F and 3 minutes in my Ice Barrel 500 @ 38’F,  to reduce inflammation, improve circulation, and support muscle recovery. This practice not only aids in physical recovery but also helps lower cortisol levels, promoting the natural production of testosterone. Additionally, I make it a point to get at least eight hours of sleep every night, which is crucial for optimal hormone production.

Key Takeaways:

• Contrast Therapy: Alternating between heat and cold has been shown to reduce inflammation and promote recovery. Cold exposure, in particular, helps reduce cortisol and supports better sleep, both of which are key for maintaining healthy testosterone levels.
  

• Sleep: Sleep is the body’s most powerful recovery tool. Studies show that men who get less than six hours of sleep per night can experience a significant drop in testosterone levels. Prioritizing rest is non-negotiable for long-term hormonal health.

The Key To Naturally Raising Your Testosterone Levels is Simple, Consistent Habits

If there’s one lesson I learned in the past 10 years, it’s that boosting your testosterone naturally isn’t about drastic changes—it’s about daily choices that compound over time. By shifting from endurance to strength training, adopting a clean diet, and prioritizing recovery, I was able to bring my testosterone levels back to where they should be and feel better than ever.

Steps to Take:

1. Reduce Excessive Endurance Training: Focus on strength training and anaerobic conditioning.

2. Adopt a Whole-Food Diet: Prioritize nutrient-dense, single-ingredient foods.

3. Incorporate Key Supplements: Consider natural testosterone boosters like Shilajit, Zinc, Vitamin D, and Boron.

4. Make Recovery a Priority: Try contrast therapy and get at least eight hours of sleep every night.

Whether you’re in your 30s or 40s, it’s never too late to make changes that will improve your health, energy, and performance. Your testosterone—and your overall well-being—will thank you. 

Today's Optimization

At 44, I feel stronger and more energized than I did in my 30s—when my testosterone levels were stuck at 380, and I was pushing my body to the limit with endurance training, business stress, and little recovery. It’s easy to get stuck in that cycle—burnout, fatigue, and low energy.

But Mars Men Natural Testosterone Support has been a game-changer.

I’m not just talking about some quick fix or fad. This supplement combines powerhouse ingredients like Tongkat Ali, Shilajit, and Fenugreek to help naturally boost testosterone. I’m now sitting at a solid 590 testosterone level. The boost didn’t come from extreme changes, just smart ones—strength training, a cleaner diet, contrast therapy, and these supplements.

Imagine waking up with more energy, recovering faster from workouts, and feeling like your best self again. That’s the difference Mars Men has made for me, and it’s what can work for you too.

This isn’t just for the pros or the hardcore athletes. Whether you’re juggling work, fitness, or family, this formula—packed with Vitamin D, Zinc, and Boron—can help naturally elevate your game, on your terms.

And Mars Men backs it up with a 90-day money-back guarantee. Over 21,000 men have seen the difference. Ready to level up?

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Publisher: Eric Hinman

Editor-in-chief: Bobby Ryan