Simple ways to boost your libido for Men and Women

For some reason, there is still a stigma around low-sex drive and low libido.

It’s not like it’s not extremely common. And something that we likely will all experience at some point in our lives, if not for a large portion of our lives. But just like mental health awareness, it’s important to understand the underlying reasons for low libido if we want to change our circumstances.


What is Libido?

Libido can be defined by a person’s desire for sexual activity. However, there is no way to quantify or measure libido, which is why we normally refer to it as either High or Low.


What Causes Low Sex Drive?

Lots of factors come into play when it comes to Sex Drive.

Some of the more common reasons for a low sex drive could be any of the following:

  • Low Testosterone
  • Birth Control (BC) –

    man and woman in bed cuddling

    • These contain a ton of synthetic estrogen. Your liver notices this and responds by sending out a surge of sex hormone-binding globulin (SHBG), a protein that snaps up excess sex hormones so that they don’t wreak havoc on your body*. This snaps up all the estrogen, testosterone, and dihydrotestosterone it can hand onto – this means that, although BC is providing fresh estrogen every day, you no longer have the same amount of testosterone you once had pre-BC.
    • Even just 6 months of hormonal BC can eat up that little bit of testosterone that you need to keep your libido in a normal range, which leaves you minimally interested in sex.
    • I imagine many of us women are on some form of birth control. For me, it was for about half my life! The longer you’re off of a hormonal BC, the more likely your body will be able to return to normal hormone functioning. 
  • Other sources –
    • Hormones administered to animals on farms as they make their way to the supermarket for your dairy, meat, or water supply.
    • Endocrine disruptors and estrogen-mimicking chemicals in plastics, cleaning supplies, and personal care products (toiletries) – some that you use every day! 

Not only are there social and psychological factors at play, but there are also biological reasons for low libido. This means that there will be notable differences between Men and Women. We all have different sex hormones, which in turn, impact our libido differently. 

Keep reading to learn more about how our hormones can change our libido throughout the month or even a single day!

Sex Hormones

Both men and women have 3 main sex hormones: Estrogen, Progesterone, and Testosterone.

While many of us may think of menstrual cycles when we hear Estrogen and Progesterone, or link sperm production to Testosterone, that does not mean that all 3 of these hormones are not in both men and women. We all have all 3!

Female Sex Drive

We’re all different and we may experience different sex drives, but here are some things to keep in mind when it comes to the Female sex drive:

  • Some women have a higher sex drive during specific times in their menstrual cycle. The days approaching ovulation when we are most fertile are usually when our sex drive is highest.
  • Many women report having an increased libido during menstruation while the chances of getting pregnant on your period are very low, the increase in sex drive is caused by a drop in progesterone. 
  • Some women may not experience a drop in libido from hormonal BC, bu tlow libido is often reported as an unwanted side effect of hormonal BC.
  • Testosterone is present in small amounts. Although it is not directly linked to sex drive, it has a key role in repairing and maintaining reproductive tissues and bone mass.
  • Estrogen can be energizing, give you a healthy glow, boost your libido, regulate stages of your menstrual cycle, protect bone health, control cholesterol, and change your mood. It’s pretty magical!

Male Sex Drive

Male sex drive tends to fluctuate more frequently, with testosterone levels rising and falling throughout a single day!

Sex drive is often highest for men in the morning – this is because testosterone levels are at their highest. Healthy men will often wake up with an erection, which is a physical sign of their high libido. This tends to decline as men age.

Testosterone can help regulate sperm production, the development of sex organs, hair growth, muscle development & bone mass, voice changes in puberty, and the production of red blood cells.

One other hormone present in males that is linked to libido, erectile function, and sperm production is called Estradiol. It’s important to note that progesterone also plays a role for men since it regulates estrogen and is required to make testosterone.


So how do I boost my Libido?

There are a few ways! Of course, you could go the pharmaceutical route and make sure you’re working with a doctor who can prescribe you medication to boost your libido. 

halved grapefruit

Remember that going to a doctor for medical intervention is a bandaid solution, and depending on your lifestyle, it may be the only option that works. Even if you’ve gone through all the other methods to try to work on increasing your libido, including supplementation, diet, exercise, and all the other natural ways, you will have to be ok with any other side effects caused by pharmaceutical medication. For example, some medications I’ve heard work for menopausal women are Flibanserin and Bremelanotide. The side effects that can come with taking these are dizziness, low blood pressure, vomiting, headache, and fatigue. However, many of these patients will resort to this last and are aware of these side effects.

So what can you do before you resort to medical interventions? 

Lifestyle and Home Remedies

  • Exercise – Staying in shape and getting in some regular cardio and resistance training can increase stamina, improve your body image, and lift your mood and, therefore, libido, as well!
  • Reduce Stress – This is definitely not going to help. It’s like when you’re nervous and you keep thinking about the thing that makes you nervous, which in turn makes you more nervous! Can you think about something else? Perhaps you can imagine/visualize what life will be like with a higher libido. I know people call this Manifesting, so whatever works for you, just give it a try! This goes for Life Stresses like finances, work, and the daily grind of chores, as well!man holding flowers behind his back for a woman
  • Eliminate bad habits – Get rid of my glass of wine with dinner?! Not necessarily. But smoking, some drugs, and excess consumption of alcohol can certainly diminish your sex drive. Getting your health back on track and detoxing your body of these habits can help not only your sex drive but also your overall health.
  • Schedule – Some may think this is boring and might affect the mood during intercourse, but if you look at it from a different perspective, you may see this as a way to prioritize your partner and make time for both of you to get your sex drive back on track. It’s also one less thing to have to try to squeeze into a day last-minute when you’re already tired and ready to call it a night. It’s just efficient, in my opinion!
  • Communication – You may be frustrated you have low libido, especially if you are not meeting your own needs or those of your partner. Communicating this openly and honestly can help build a stronger bond between you and your partner, which can lead to better sex. This would also be a great time to bring up your likes and dislikes under the sheets (or above – I’m not judging). This is your chance to vocalize what you need, mentally and physically.  
  • Change things up – Speaking of communication: it’s a good idea to change things up from time to time. This could look like changing up positions, changing up times or locations to get freaky, requesting more foreplay, or experimenting with new toys or role-plays. What do you have to lose?!

** Ok, I won’t say get freaky anymore. I promise.

Supplementation/Alternative Medicine

  • Horny Goat Weed
    • Looking to turn things up a notch? NutraChamps Horny Goat Weed is the energizing answer that men & women everywhere have been searching for – in the bedroom and beyond! Nutrachamps’ powerhouse blend includes Maca, Tribulus, Tongkat Ali, L-Arginine & premium Korean Ginseng with a 5% ginsenoside content. Adding black pepper extract to the blend maximizes absorption so you can achieve better results than a traditional Horny Goat Weed supplement.
  • GinsengNutrachamps Ginseng
    • NutraChamps Korean Ginseng brings a smooth burst of energy to your day without the jitters, helping you naturally increase productivity, stay focused, and get things done. Ginseng helps to boost energy, vitality & performance, can support libido & Sexual Health. It also supports erectile dysfunction (ED).
  • Maca
    • Maca has been used to help both men and women get the most out of their days for centuries! From enhanced stamina and mood to sexual health support, this herbal energizer can get you where you need to be. This comes in a powder form as well!
  • Tribulus
    • Designed to boost performance in the gym, office, bedroom, and beyond, NutraChamps’ premium formula delivers even more Tribulus and more results than leading brands. With 1600mg of pure Tribulus standardized to 45% Steroidal Saponins and other key herbal advancements, their breakthrough formula is geared to amp up your body’s energy levels so you can power through whatever you have ahead. Great all-around product.

Conclusion

The reality is, many of us will go through phases (long or short) of having low-libido. Some may never want to have sex and not see that as an issue. However, in this blog, I’m addressing those of us who want to improve or boost our libido.

It’s crucial to remember this isn’t easy for everyone. Changing just one thing may not work. Please seek support in order to cope with your low libido. Although it is common, it doesn’t discount how you feel about yourself and your situation. If you are having difficulty with your partner due to a low sex drive, it’s completely natural to be frustrated or sad. 

Another thing to consider is how your partner is handling this situation. They may feel rejected because you are not as intimate with them as you once were. This is where communication is crucial! If you do not speak your mind, it can cause further turmoil, leading to a further reduction in desire for sex.

You’re both in this together (if you’re willing to help each other out!). Plan out some light (or strenuous) workouts, prepare healthy meals, sleep 7-9 hours, respect your partner’s love language, and exchange little hugs or kisses throughout the day (when appropriate), plan cute little dates. It’s the small things that matter in the end.

Biologically, it’s a great idea to track your sex drive. Track your libido, your menstrual cycle (if you have one), cervical mucus, PMS symptoms, emotions, and everything else you feel may affect your sex drive.

If you’re comfortable sharing, throw some comments down below about your experience or how some of the products above have helped you in your sex life! Whether or not you have a low libido, let us know if you have noticed a difference in your mood or relationship thanks to some of the tips above! 


Resources:

  • https://www.mayoclinic.org/diseases-conditions/low-sex-drive-in-women/diagnosis-treatment/drc-20374561
  • https://daveasprey.com/sex-drive/
  • https://www.mayoclinic.org/diseases-conditions/low-sex-drive-in-women/diagnosis-treatment/drc-20374561
  • https://health.clevelandclinic.org/what-help-is-available-for-low-sex-drive-in-women/

Alexia Palmeri

Alexia Palmeri is a 28-year-old personal development enthusiast! She looks at life experiences as an opportunity to always learn and grow. Alexia is also a broadcast journalism graduate with a passion and knack for communications and media. She is always on the lookout for new trends on social media and keeps up to date with what's happening in the world. In her free time, Alexia enjoys socializing with family and loved ones, being in nature, cooking nourishing meals, and discovering new places to dine and adventure!

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