Hey Men, Lost Your Sex Drive? This Could Be Why

Libido is such an interesting (and complex) experience.  Because of this it can be affected by so many things.  And we're not just talking about the obvious sex hormone testosterone here.

Although testosterone levels can have a big (yes BIG) effect on sex drive there are a lot of subtle things that can be going on too. 

In this post we'll dive into a bunch of key diet and lifestyle factors that have been shown to increase testosterone and libido.

Body fat:

Did you know that low testosterone is linked with high body fat?

fitness trainer cincinnati, best fitness classes cincinnati, personal trainer cincinnati area

Particularly visceral fat which is associated with a large waist circumference. Unlike subcutaneous fat - the all too visible variety that hangs over waistlines - visceral fat can't be seen in the mirror.  It is made from groups of fat cells swelling between you abdominal organs. And it is deadly.  If you have to much, not only will it effect your hormones but you're twice as likely to die early (found a study by the American Cancer Society) as it increases your chances of cancer and heart disease. 

But the good news is that while visceral fat is hard to see, it's easy to destroy.  For every 10% of overall weight loss, you lose 30% of your visceral fat - and you can target it effectively with our fat torching 45 minute workout sessions here at Fit Body Fitness. 

You see, with more fat there is more of an enzyme called “aromatase” that converts testosterone to estrogen.  And what you want is to keep that testosterone - not convert it.

Losing excessive weight and keeping it off has so many health benefits including increased libido!

Diet:

Certain nutrient deficiencies can contribute to low testosterone.  Not only zinc and vitamin D but if you're not eating enough protein and healthy fats that can also have a negative impact too.

Not to mention eating too few or too many calories.  These aren't going to help you in the bedroom department either. 

So make sure you're eating enough food to sustain your resting metabolic rate (RMR) and that you're getting enough protein and healthy fats; not to mention the essential vitamins and minerals too.

Exercise:

fitness trainer cincinnati, best fitness classes cincinnati, personal trainer cincinnati area

Did you know that men can experience increased blood levels of testosterone after a bout of intense exercise? 

For some reason this doesn't seem to be the case after endurance exercise and endurance exercise may actually reduce the levels of circulating testosterone.  Nor do women seem to have this increased testosterone after a workout.

For a temporary boost men can try  weight lifting or a HIIT workout. Here at Fit Body Fitness we combine High-Intensity Interval Training, Circuit Training and Functional Training into one dynamic workout giving you The Holy Grail Of Fitness.

I have finally designed a successful weight loss & fitness program that I built just for men and you may want to check it out - just click right here. 

 

Sleep:

Sleep is critical for just about everything our bodies do. Now I know you probably have heard this a thousand times but you would be surprised how changing your sleep can effect your entire life.

If you're not getting 7-9 hours each night you're going to want to prioritize that for your health (and sex drive).  Try it.  You just may thank me.

Stress:

No one can deny that your moods can affect your sex drive, right? 

Too much stress, sadness, and worry can take over your mind and push that drive to reproduce right to the backburner.  So you want to try to minimize that stress hormone cortisol. Cortisol can be your best friend or your worst enemy. The steroid hormone, which is produced by your adrenal glands, plays a role in the fight or flight response - the physiological loop that gears your body up to fight against danger or run for you life.  This is vital when faced with immediate danger, but increases in cortisol also occur in response to chronic, everyday stress. When cortisol is to high for too long, it can increase the amount of fat you hold in your belly - also called visceral fat (see a trend here?). Because cortisol increases due to stress, you have to combine your eating habits and exercise routine with stress management to reduce excess weight from cortisol.

How about some tips?  Make time to do things you love, workout, spend quality time with your family and friends, meditate, relax with a great book, or take a long bath (yes men can take baths)  And don't forget to laugh.

Supplements that can help balance your cortisol levels include DHEA, Melatonin, B-Vitamin Complex, Vitamin C, L-Theanine, Omega 3 Fatty Acid, Probiotics and Phosphatidylserine.

Consider maca:

Have you heard of the Peruvian herb called “maca” (Lepidium meyenii)?

fitness trainer cincinnati, best fitness classes cincinnati, personal trainer cincinnati area

It's a plant in the cruciferous family (think: broccoli) and its root has been traditionally used as an aphrodisiac.  It's usually ground into a powder and dried.

Believe it or not there are a few studies that actually show an increased libido for those who supplement with it.  Scientists don't know exactly how it works, but it seems to work for both men and women and it doesn't seem to impact your hormones (not even testosterone). 

Maca is an antioxidant and seems to be protective of mens' prostate.  New research suggests it may also be helpful for our brains and bones. You can purchase it very easily at www.nuts.com. 

It has a bit of a “dirt” flavour so most recipes don't call for the same amounts as in the supplement.  But trust me, you'll love the recipe below and if you're considering supplementing you should know:

●     Maca (as do many supplements) interacts with some medications so be sure to check with your doctor or pharmacist before taking maca supplements.

●     Because it can affect your moods you should be very careful taking maca if you have anxiety or depression.

●     It's not recommended for women who are pregnant or breastfeeding.

Here is a tasty recipe for you...

 

Recipe (libido-enhancing): Maca Hot Chocolate

Serves 2

2 cups almond milk

1 tablespoon coconut oil

1 tablespoon unsweetened cacao powder

1 teaspoon maca powder

½ teaspoon turmeric (optional)

1 tablespoon maple syrup

4 dashes cinnamon

1 dash sea salt

1 dash cayenne pepper (optional)

Heat almond milk and coconut oil in a saucepan.

Add all ingredients to blender and blend until frothy.

Serve and enjoy a cup with your significant other!

Tip:  Adding cayenne pepper is a traditional South American way to add a bit of spice to chocolatey foods and drinks. 

 

References:

 http://www.testosteronesite.com/guides/increase-testosterone-naturally/

http://www.precisionnutrition.com/doctor-detective-low-libido

http://www.precisionnutrition.com/all-about-testosterone

https://authoritynutrition.com/8-ways-to-boost-testosterone/

https://examine.com/supplements/Maca/

http://webprod.hc-sc.gc.ca/nhpid-bdipsn/monoReq.do?id=1903&lang=eng

 

 

 

Disclaimer: The information on this website is presented for

informational and educational purposes only. It is not a

substitute for diagnosis, treatment and advice of a qualified

healthcare provider. We do not intend to diagnose, treat, cure or

prevent any illness or disease. Consult with your healthcare

provider prior to using any advice or product mentioned on this

website. The reader of this website is highly recommended to

investigate the safety and efficacy of any natural or alternative

therapy, diet, nutritional advice, supplement or health

modification program before commencing.