Boost Testosterone Levels Naturally Without Supplements
Low testosterone can lead to various health concerns including fatigue and decreases in muscle and bone mass. Here is an easy way to boost hormone levels.
Testosterone is a male hormone that gradually declines during aging. Excess weight also contributes to lower circulating levels as does some chronic conditions such as Type 2 Diabetes.
Multiple dietary supplements are advertised to boost testosterone levels, but in fact you have all you need already to take charge of your health. Research has shown that aerobic exercise can increase testosterone levels in overweight and obese men – and the more vigorous your workout, the more benefit you are likely to see.
Researchers from Tsukuba University and Ryutsu Keizai University in Japan found that a combination of healthy diet and exercise was effective in increasing circulating testosterone levels. The team found that a 12-week aerobic exercise plan that incorporated 40-60 minutes of walking or jogging three days per week would increase hormone levels in men who were overweight.
Even those with only a small degree of actual pounds lost experienced benefits, says Hiroshi Kumagai, lead researcher.
Other positive changes you can make that will naturally boost testosterone include incorporating strength training along with aerobic exercise, eating low-fat, limited sugar diet, and reducing stress.
American Physiological Society (APS). "12-week exercise program significantly improved testosterone levels in overweight, obese men." ScienceDaily, 4 November 2016.
By Ed Yourdon, CC BY-SA 2.0, via Wikimedia Commons