>>150815
I read something about endurance running lowering T level and increasing some stress hormone level. Unfortunately that's all I remember and I can't provide a source but it's out there to be found…
I have problems like you described, when I don't get enough protein/good food. Less when having extra portion oats in the morning.
I stopped doing more than one long run per week some time ago, mainly because I fell in love with cycling but also because I found sprints, uphill or stairs, to be more effective in building strength. I also feel more "pushed"/"aggressive" afterwards in comparison to the more tranquilizing runners high.
For the upper body - handstand, push-ups, dips, pull-ups.
Maybe of help:
https://www.youtube.com/channel/UCftagEsyzmVwwKZyaFtNgBA/videos