It has been proven that the average percentage of modern-day men’s testosterone levels are declining. Most “how to increase libido articles” are usually aimed at older men as it’s a natural hormonal process as a man ages for his libido and testosterone levels decline.
But for everyone else, it is also highly likely that you haven’t experienced your potential testosterone levels and therefore there is still room to increase your sex drive and T levels with some simple lifestyle changes.
I am confident even young men can still increase their libido and testosterone levels, due to the hectic modern day world we live in. Health and vitality is rarely a high priority for men these days. You could say getting stuck in the stressful rat race naturally results in the decline to one’s health.
So, if not age, then what causes libido to decline?
low testosterone is one of the main possible causes of low libido. However, If testosterone is lowered far enough, virtually all men will experience some decline in sex drive. Stress is another major factor to consider. The stress hormone “cortisol’’ is closely tied to low testosterone levels. As cortisol levels increase the production of testosterone comes to a halt…. When one increases the other decreases.
There are many other reasons you may have declining libido levels. These 21 ways to increase your libido levels will cover most health factors that contribute to restoring your libido levels.
21 best ways to increase libido
Sleep 7 to 9 hours a night
A recent study by the National Heart, Lung, and Blood Institute found testosterone levels dropped significantly in men who don’t get enough sleep—equivalent to aging 10-15 years. The study analyzed 10 healthy, lean guys, averaging around 24 years old. When deprived of sleep, their testosterone levels dropped by a whopping 10-15% (study)
Testosterone levels increase during sleep so disrupted sleep and sleep deprivation can reduce the levels of this hormone. I know this sucks! For us men who think we are Superman, this is where we need to tell our ego to take a rest so we can get some decent sleep.
Need help improving your sleep? Check out my article (Sleeping Hacks For increased sex drive and testosterone levels).
Lose some weight for increased testosterone levels
Weight gain is going to negatively impact your hormones, your internal organs, your blood circulation and your heart health. Which is not good for your sexual health and erection quality.
You need as much efficient blood flow going down stairs as possible.
Obesity does lower testosterone levels. For example, a 2007 study of 1,667 men aged 40 and above found that each one-point increase in BMI was associated with a 2% decrease in testosterone. In addition, a 2008 study of 1,862 men ages 30 and above found that waist circumference was an even stronger predictor of low testosterone levels than BMI. A four-inch increase in waist size increased a man’s odds of having a low testosterone level by 75%; for comparison, 10 years of aging increased the odds by only 36%.
All in all, waist circumference was the strongest single predictor of developing symptoms of testosterone deficiency.
As a general guideline your waist size shouldn’t fall above 37 inches, aim for anywhere between 32 to 34 inches for a healthier body and more attractive physique.
Reduce stress when possible
Remember what I mentioned about the stress hormone cortisol? Having elevated cortisol levels will decrease your testosterone levels. Don’t be naive thinking you’re being Alpha by ignoring your stress levels and pushing on and on. Start removing things in your life that are stressing you out or for the meantime learn how to cope with them. Need help reducing cortisol levels? Check out my post (15 Best Ways to Reduce Cortisol).
Eat more beetroots
Beetroots contain the most nitrates out of all the vegetables. When you consume more nitrates you improve your nitric oxide production. What does increased nitric oxide production mean to your health? There are many benefits to increasing NO levels, for example, increasing your nitrate intake will Increase circulation throughout the body including your penis.
This s made possible because nitric oxide is a major vasodilator, as it keeps blood vessels open by relaxing the blood vessels (vasodilation).
Researchers have also found that blood pressure was reduced within just one hour of ingesting beetroot juice, with a peak drop occurring three to four hours after ingestion. Some degree of reduction continued to be observed up to 24 hours after ingestion.
Get some sunshine
When you expose yourself to some natural sunlight your skin makes large amounts of vitamin D. Testosterone levels in men’s blood rise accordingly with doses of vitamin D. Natural sunlight and a healthy diet are the best ways to achieve healthy vitamin D levels. Although if you struggle to get some sunshine supplementation can help.
Try some Korean Red ginseng
Ginseng, often called the “king of herbs,” it has been used in the Far East for thousands of years.. The active substance within Korean Red Ginseng is called a “Ginsenoside”. They are sometimes referred to as ‘panaxosides’ by Russian researchers. It is this active ingredient in ginseng that is responsible for the health benefits attributed to ginseng.
This is because ginseng is an adaptogen – a substance that improves the body’s ability to deal with stress and increases overall physical and mental health. These adaptogenic effects are particularly useful for dealing with lack of energy, chronic fatigue, loss of concentration, poor memory, loss of stamina and dealing with recovery of illness.
Traditional herbalists viewed Korean ginseng as having more “yang” energy (yin and yang are representative of opposing energy within the universe) and as a result, it was considered more potent and stimulating type of ginseng that is more beneficial in improving erection quality and increasing libido. To learn more about this amazing herb have a read of this article (10 amazing health benefits of Korean Red Ginseng)
Quit Porn to increase libido
For men that watch porn more than once a week, one of the easiest ways to increase your libido is to quit watching for porn for good.
Don’t trick yourself into believing you are not addicted. If you haven’t taken more than 3 months off watching porn since you were a teenager I’m sorry to say there is a good chance you are addicted.
Why do we need 3 months off porn? Because that’s how long it takes for our brain to reset/reboot to normal functioning. Once quitting porn your brain will rewire itself to its natural functioning, so when you interact with women you experience a greater sexual response within the body.
Quitting porn just by itself has healed men’s erectile dysfunction. Porn addiction is a complex subject and quitting porn can be compared to trying to quit drugs. Yes, it can be difficult, I suggest you to read this book (Your brain on porn). This book helped me overcome my porn addiction.
Lifting weights increases testosterone
Lifting weights regularly do increase testosterone production in men. Actually, according to this (study) Contributing 60 minutes three times a week to weight training and you will experience a 40% boost of free testosterone levels in just 4 weeks.
Lifting weights will also increase your muscle mass in return increasing your resting metabolic rate allowing you to burn more calories throughout the day.
And let’s not forget the confidence you will experience in the bedroom once your body becomes more aesthetic.
Yoga increases sex drive
Staring at girls in their yoga pants is not what I’m going to say is the solution here but instead doing the actual yoga stretches are what will do the trick. Stretching tight muscles in the body regularly will help remove blocked energy increasing blood flow within the body. Once you start to remove these muscle imbalances within the body your blood circulation will increase throughout the body allowing for greater sexual energy and especially more blood flow downstairs.
Reduce from ejaculating to often increases testosterone
To make it simple there are studies that show that if you withhold from ejaculation for 7 days your testosterone will peak on the 7th day Up to 145% (Study provided below).
I suggest that you plan ahead of when you choose to have sexual relations with your partner. Instead of trying to have sex multiple times a week and underperforming each time having mediocre sex, try having intercourse on the 7th day of no ejaculation when your test levels are at their highest.
Higher test levels equal higher sex drive, make the 7th night a routine where you prepare and make sure you sleep as much as possible the night before.
More about the study (link)
The purpose of this study is to gain understanding of the relationship between ejaculation and serum testosterone level in men. The serum testosterone concentrations of 28 volunteers were investigated daily during abstinence periods after ejaculation for two phases. The authors found that the fluctuations of testosterone levels from the 2nd to 5th day of abstinence were minimal. On the 7th day of abstinence, however, a clear peak of serum testosterone appeared, reaching 145.7% of the baseline (P < 0.01). No regular fluctuation was observed following continuous abstinence after the peak. Ejaculation is the precondition and beginning of the special periodic serum testosterone level variations, which would not occur without ejaculation. The results showed that ejaculation-caused variations were characterized by a peak on the 7th day of abstinence; and that the effective time of an ejaculation is 7 days minimum. These data are the first to document the phenomenon of the periodic change in serum testosterone level; the correlation between ejaculation and periodic change in the serum testosterone level, and the pattern and characteristics of the periodic change.
Crash diets reduce sex drive and testosterone levels
If you want to get into shape build muscle and maintain your sex drive, crash diets are your worst option. There are too many crash diets to name. But the concepts are usually all the same with reducing calories or even eliminating an entire macronutrient such as fats from your diet.
By restricting macronutrients and micronutrients to ridiculously low levels you will not just struggle to lose weight but you will also increase your cortisol levels at the same time. Low calories and high cortisol levels are a recipe for disaster for your hormones. This will create havoc and hormonal imbalances.
It is recommended if you want to lose weight while keeping or even increasing your libido and muscles mass you should aim at losing no more than 500g of body fat per week.
leaning down to the 8-12% body fat range is actually great for your testosterone levels and sex drive. You should feel healthiest at this body fat percentage.
Try Maca root
The Inca, architects of the largest pre-Columbian American society, called it the “food of the gods.” It’s legendary as an aphrodisiac.
Maca may work by normalizing steroid sex hormones like testosterone, progesterone, and estrogen. Maca is a nutritional powerhouse loaded with minerals, vitamins, amino acids, and essential fatty acids. It’s possible that this rich nutrient profile supports normal hormone production.
In a double-blind 2002 study, researchers gave 57 men either 1.5g maca, 3g maca, or placebo. The men received the supplements daily for 12 weeks. After 8 weeks, men in the two maca groups reported heightened sexual desire (study).
Want to learn more about Maca? (click here to learn from the experts).
Do sprints (HIIT Training)
There was a study that proved that a 30-second all-out effort cycle sprint increased HGH (human growth hormone) by 530% over resting baseline for a short period of time. And the 30-second sprint produced a response 450% greater than the lesser intensity sprints (study link). So with that study in mind a recommend HIIT session would look something like this:
- 4 sets of 30-second sprints with full recovery in between sets
- No more than 3 times a week
The higher your (HGH) levels are the higher your libido will be. They are reflective of each other and can be an indicator of your overall health. HIIT can do wonders to your overall sexual health and should be done at least a minimum of once a week.
Drink pomegranate juice daily
This stuff works like magic! I did an experiment where I drank 2 glasses of 100% concentrate pomegranate juice a day for 2 weeks. And no joke it worked better than any supplement I have tried. I highly recommend you to give it a try for 2 weeks. Pomegranate juice has many benefits to sexual health. 2 major factors are that it helps increase nitric oxide production and remove plaque buildup which leads to great blood flow throughout the body especially the penis. For more information check out my post (Increase sex drive naturally with Pomegranate juice).
This is the DRINK supplement companies dont want you to buy! Because it works and is backed by science and lets not forget it is 100% natural.
Spend more time in Nature
I am a big nature lover. When I am stressed I head out to somewhere isolated and just chill for a couple hours. Studies show that spending more time in nature can reduce cortisol levels. People who tend to live in overpopulated cities tend to have poorer health than people that live in more relaxed nature-friendly towns. I talked more about this in more depth in my post (Escape the chaos and Reduce cortisol levels -Nature deprivation).
Give Acupuncture a try
I know if you have never done it before it can be a bit weird thinking of letting someone poke you with needles. But acupuncture has been practiced by in Chinese medicine for thousands of years. Restoring libido via acupuncture is made possible by activating pressure points that restore balance within the body. It is believed to remove any disruption of energy flow in the body, which is known as Qi (Chi).
Not familiar with Chinese medicine? Then check out my post (Can Acupuncture Increase Libido?).
Try Icariin (Horny Goat Weed)
Icariin is the active ingredient in horny goat weed that gives it its libido-boosting ability. Icariin has become popular due to it being a natural ingredient that helps improve erection quality. It’s reported that icariin has the same effect on the erectile tissue in the penis as Viagra. This is because Icariin increases nitric oxide production which allows greater blood flow into the penis.
Also, studies have linked Icariin to increased testosterone production. Icariin is a tricky supplement to buy. You need to aim out finding a supplier that contains 40% Icariin. A strength of 40% Icariin is the most effective percentage you can buy.
Cleanse your kidneys
Back to the traditional Chinese remedies. Taking the time to cleanse your kidneys a couple times a year will do your body wonders especially your libido. This is because of your kidneys according to Chinese medicine, store the essence of life known as jing. By storing essence, the kidneys control the reproductive system, growth, and development. A decline of kidney yang shows up as fatigue, low back pain, weakness of knees and low libido. Here are some quick ways to cleanse your kidneys
· Take one month off all supplements
· Drink Lemon juice daily
· Have a break from all alcohol
· Drink more water
· Eat more herbs like parsley
Try libido boosting recipes
Not sure what to eat or drink to optimize your libido and testosterone levels? That’s okay one way to get around this problem is to follow proven recipes that increase libido. Its is important to not neglect a libido driven diet. Nutrition Is one of my 4 pillars to peak libido. The other 3 being sleep routine, fitness levels, and stress reduction. There are many foods that have been scientifically proven to skyrocket T levels and libido. Not sure where to start? Check out my libido fuel recipe book for everything you need to know.
If you are sleeping with your partner sleeping naked increases the chances of more skin on skin contact. All this body contact releases copious amounts of oxytocin, which is the neurotransmitter that helps you feel those good feelings about your significant other which can lead to an increase in sexual desire.
If you sleep by yourself it is important to note that sleeping naked reduces the temperature of your genitals. Your genitals are not meant to be kept warm 24 hours a day. Its ideal to keep your genitals below core temperature. An increase by even two, three, or four degrees, can negatively affect sperm and testosterone production.
Avoid Estrogenic Foods
Yes possibly the foods you are eating daily could be affecting your manliness. High estrogen foods can be harmful to your health especially your testosterone levels. High levels of estrogen can saturate testosterone receptors in the hypothalamus, reducing the signal sent to the pituitary gland. One way to reduce estrogen levels is to avoid estrogenic foods such as:
- Conventional dairy
- BPA plastic and Teflon Pans
For the quickest way to reduce estrogen levels visit this post (3 easiest ways to reduce estrogen levels).
Drink Plenty of water especially if you are physically active
Don’t underestimate the power of being hydrated has on your hormonal health. Also, it is important to try drinking from bottles that are free of BPA/toxins like this one (link).
These are some of the easier ways to jump-start your libido levels naturally. It is important to note that most of these methods reflect the importance of the 4 pillars of peak libido. Taking control of your nutrition intake, sleep routine, fitness levels and stress levels will have a great impact on your sexual health and vitality. For some more advanced and in-depth methods to increasing, libido levels have a browse of this website.