{"id":9335,"date":"2025-10-08T10:02:07","date_gmt":"2025-10-08T16:02:07","guid":{"rendered":"https:\/\/howtobefit.com\/coach-blog\/?p=9335"},"modified":"2026-02-15T15:27:38","modified_gmt":"2026-02-15T22:27:38","slug":"boosting-your-libido-naturally","status":"publish","type":"post","link":"https:\/\/howtobefit.com\/coach-blog\/2025\/10\/08\/boosting-your-libido-naturally\/","title":{"rendered":"Boosting Your Libido Naturally"},"content":{"rendered":"<div style=\"margin-top: 0px; margin-bottom: 0px;\" class=\"sharethis-inline-share-buttons\" ><\/div><p>Before boosting your libido naturally, you need to determine if it\u2019s merely a brief lull or a more serious sign of low libido. If you\u2019ve experienced a dip in your sex drive recently, scroll down to read this article from <strong><a href=\"https:\/\/www.linkedin.com\/in\/kara-wahlgren-6690745\/\" target=\"_blank\" rel=\"noopener\">Kara Wahlgren<\/a><\/strong>.<\/p>\n<p style=\"text-align: center;\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-9336 aligncenter\" src=\"https:\/\/howtobefit.com\/coach-blog\/wp-content\/uploads\/2025\/05\/how-to-increase-libido-in-women-960.png\" alt=\"Boosting Your Libido Naturally\" width=\"960\" height=\"480\" srcset=\"https:\/\/howtobefit.com\/coach-blog\/wp-content\/uploads\/2025\/05\/how-to-increase-libido-in-women-960.png 960w, https:\/\/howtobefit.com\/coach-blog\/wp-content\/uploads\/2025\/05\/how-to-increase-libido-in-women-960-300x150.png 300w, https:\/\/howtobefit.com\/coach-blog\/wp-content\/uploads\/2025\/05\/how-to-increase-libido-in-women-960-768x384.png 768w\" sizes=\"auto, (max-width: 960px) 100vw, 960px\" \/><\/p>\n<p>It\u2019s normal for your needs to ebb and flow over time. Your sex drive may decrease when you\u2019re between relationships, squabbling with your partner, or dealing with work stress. Likewise, it may rev up if you\u2019re in a new relationship, feeling extra-confident, or rewatching\u00a0<em>Bridgerton<\/em>.<\/p>\n<p>It\u2019s also common for female libido to slow down with age, especially during perimenopause and menopause.\u00a0<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6780739\" target=\"_blank\" rel=\"noopener\"><strong>Research suggests<\/strong><\/a>\u00a0up to 55 percent of women experience decreased sexual desire during menopause.<\/p>\n<p>So what causes low libido, and how can you increase your sex drive naturally? That\u2019s what we\u2019re here to find out.<\/p>\n<div class=\"shakeology_ad clearfix\">Get relief from symptoms of hormonal imbalance \u2014 like low libido \u2014 with Belle Vitale, a complete lifestyle program.\u00a0Click here to learn more.<\/div>\n<h2 id=\"Signs\">Signs of Low Libido?<\/h2>\n<p>There\u2019s no one-size-fits-all metric that defines a healthy libido, so focus on how you\u00a0<em>feel<\/em>\u00a0about your current frequency. \u201cEveryone\u2019s sex drive is different, so \u2018normal\u2019 really depends on what feels natural and fulfilling for you,\u201d says\u00a0<a href=\"https:\/\/wellbridge.org\/contributors\/edmond-hakimi\/\" target=\"_blank\" rel=\"noopener\"><strong>Edmond Hakimi, DO<\/strong><\/a>, an internal medicine physician and medical director at Wellbridge.<\/p>\n<p>Some common signs of low libido include:<\/p>\n<ul>\n<li>Persistent lack of interest in sexual activity<\/li>\n<li>Fewer sexual thoughts<\/li>\n<li>Difficulty becoming aroused<\/li>\n<li>Feeling disconnected emotionally or physically during intimacy<\/li>\n<\/ul>\n<p>\u201cIf these changes bother you or are affecting your relationships, it could be a sign of low libido,\u201d Hakimi adds. \u201cThe key is to pay attention to how you feel and whether your desire matches what you want for yourself and your relationship.\u201d<\/p>\n<h2 id=\"Causes\">What Causes Low Libido in Women??<\/h2>\n<p>If you\u2019ve been dealing with lower-than-usual libido, a variety of physical, emotional, and social factors could be contributing. Here are a few of the most common causes of low sex drive in women.<\/p>\n<h3>Stress<\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-179689 aligncenter\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2025\/03\/05172934\/how-to-increase-libido-in-women-600-stress.jpg\" alt=\"woman sitting in bed while partner sleeps | how to increase libido in women\" width=\"600\" height=\"400\" \/><\/p>\n<p>\u201cChronic stress is one of the biggest libido killers out there,\u201d says\u00a0<a title=\"Holly Wood, PhD, LMFT\" href=\"https:\/\/www.thehollywoodsexologist.com\/about\" target=\"_blank\" rel=\"noopener\"><strong>Holly Wood, PhD, LMFT<\/strong><\/a>, a doctor of human sexuality and AASECT-certified sex therapist based in San Clemente, California.<\/p>\n<p>\u201cWhen you\u2019re constantly stressed about work, finances, or other life pressures, your body releases stress hormones like\u00a0<strong>cortisol<\/strong>, which can interfere with your ability to relax and enjoy sexual experiences.\u201d<\/p>\n<p>The cortisol response is meant to address immediate threats, ordering the release of adrenaline and blood sugar and deprioritizing other body functions. But chronic stress can make this response constant, taking a toll on your energy level and motivation, sidelining reproductive function, and causing physical symptoms like tension and fatigue.<\/p>\n<p>All of this may make it harder to get in the mood, Wood says.<\/p>\n<h3>Hormone changes<\/h3>\n<p>\u201cHormones like estrogen, progesterone, and testosterone are major players in sexual desire,\u201d Hakimi says. \u201cWhen these hormones are in balance, libido tends to be stronger.\u201d<\/p>\n<p>But when hormones are\u00a0<strong>out of balance<\/strong>, or hormone levels start to decline with age, you may notice changes in your libido. \u201cDuring perimenopause and menopause, estrogen levels drop, which can lead to vaginal dryness and discomfort during sex, while declining testosterone levels can reduce sexual interest,\u201d Hakimi adds.<\/p>\n<h3>Relationship issues<\/h3>\n<p>If your relationship has been strained recently, that can dampen your desire. \u201cUnresolved conflicts, lack of communication, or trust issues with a partner can create emotional distance, which can turn into physical distance,\u201d Wood says. \u201cIf you\u2019re not feeling connected or secure in your relationship, it\u2019s natural for your desire for intimacy to decrease.\u201d<\/p>\n<h3>Alcohol, smoking, and other substance use<\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-179688 aligncenter\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2025\/03\/05172928\/how-to-increase-libido-in-women-600-smoking.jpg\" alt=\"woman smoking outside | how to increase libido in women\" width=\"601\" height=\"401\" \/><\/p>\n<p>A recent\u00a0<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10155345\/\" target=\"_blank\" rel=\"noopener\"><strong>meta-analysis<\/strong><\/a>, which involved more than 50,000 women across seven studies, found that alcohol increases the chance of sexual dysfunction in women by 74 percent.<\/p>\n<p>\u201cWhile a drink or two can sometimes help people relax, excessive alcohol consumption can actually lower your sex drive over time,\u201d Wood says. \u201cAlcohol is a depressant, and drinking too much can interfere with the body\u2019s ability to experience arousal.\u201d<\/p>\n<p>Smoking can also interfere with your sex drive.\u00a0<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/36445469\/\" target=\"_blank\" rel=\"noopener\"><strong>Research has linked it<\/strong><\/a>\u00a0to hormone fluctuations that can cause sexual dysfunction in women. Recreational drug use may also lead to long-term changes in sexual function, Wood adds.<\/p>\n<h3>Underlying health concerns<\/h3>\n<p>Certain chronic illnesses may cause physical symptoms that make sexual activity less comfortable or desirable, Wood says. If you or your partner is experiencing sexual dysfunction, that can also affect your libido. Negative past experiences and certain mental health issues (including depression, anxiety, and negative body image) may also have an impact.<\/p>\n<p>If you feel you are experiencing sexual dysfunction that may be medical or psychological in origin, you should consult with a healthcare professional.<\/p>\n<h2 id=\"Relief\">7 Natural Ways to Increase Libido<\/h2>\n<p>No matter what\u2019s causing low libido, there are a few simple measures you can take to try to recharge your sex drive. And even beyond the bedroom, these healthy habits can help improve your overall well-being and hormone balance.<\/p>\n<h3>1. Practice mindfulness for stress relief<\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-179687 aligncenter\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2025\/03\/05172921\/how-to-increase-libido-in-women-600-mindfulness.jpg\" alt=\"woman breathing exercise on yoga mat | how to increase libido in women\" width=\"600\" height=\"400\" \/><\/p>\n<p>Keeping your stress level in check can help prevent those spikes in cortisol that can disrupt hormonal balance. \u201cTo manage stress, try\u00a0<strong>mindfulness practices<\/strong>\u00a0like\u00a0<strong>meditation<\/strong>\u00a0or\u00a0<strong>deep breathing exercises<\/strong>,\u201d Hakimi says.<\/p>\n<p>You can start by practicing mindfulness in non-sexual situations, and then gradually introduce those concepts during moments of intimacy: Minimize distractions, focus on your breathing, and train your attention on the moment.<\/p>\n<h3>2. Increase your physical activity<\/h3>\n<p>\u201cExercise benefits libido by improving\u00a0<strong>blood flow<\/strong>,\u00a0<strong>boosting mood<\/strong>, and\u00a0<strong>reducing stress<\/strong>\u00a0\u2014 factors that all enhance sexual health,\u201d Hakimi says. \u201cRegular physical activity also helps balance hormones and boosts confidence in your body.\u201d<\/p>\n<p>To help boost libido, he says, your workout routine should include a mix of:<\/p>\n<ul>\n<li><strong>Cardiovascular exercise<\/strong>\u00a0for circulation<\/li>\n<li><strong>Strength training<\/strong>\u00a0to support hormonal health<\/li>\n<li><strong>Yoga<\/strong>\u00a0or\u00a0<strong>Pilates<\/strong> for reducing stress and enhancing overall well-being<\/li>\n<\/ul>\n<h3>3. Eat for the sex life you want<\/h3>\n<p>The Western diet is indirectly\u00a0<a title=\"linked to sexual dysfunction\" href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8299929\/\" target=\"_blank\" rel=\"noopener\"><strong>linked to sexual dysfunction<\/strong><\/a>. Replacing it with one that\u2019s whole, balanced, and nutrient-rich may help improve heart health, hormone balance, and energy levels \u2014 all of which can influence libido.<\/p>\n<p>Hakimi suggests focusing on whole foods like fruits, vegetables,\u00a0<strong>whole grains<\/strong>,\u00a0<strong>lean proteins<\/strong>, and\u00a0<strong>healthy fats<\/strong>. While evidence for specific foods that boost libido is limited, common examples of the above include:<\/p>\n<ul>\n<li>Fruits like\u00a0<a title=\"apples\" href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24518938\/\" target=\"_blank\" rel=\"noopener\"><strong>apples<\/strong><\/a>,\u00a0<a title=\"watermelon\" href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9318495\/#:~:text=Several%20studies%20have%20demonstrated%20that,8%2C9%2C12%5D.\" target=\"_blank\" rel=\"noopener\"><strong>watermelon<\/strong><\/a>, and\u00a0<a title=\"pomegranate\" href=\"https:\/\/www.mdpi.com\/2075-1729\/14\/10\/1264\" target=\"_blank\" rel=\"noopener\"><strong>pomegranate<\/strong><\/a><\/li>\n<li>Seeds like\u00a0<a title=\"flax\" href=\"https:\/\/www.intechopen.com\/chapters\/84953\" target=\"_blank\" rel=\"noopener\"><strong>flax<\/strong><\/a>\u00a0and\u00a0<a title=\"pumpkin\" href=\"https:\/\/d1wqtxts1xzle7.cloudfront.net\/117811568\/ijpqa.14.1-libre.pdf\" target=\"_blank\" rel=\"noopener\"><strong>pumpkin<\/strong><\/a><\/li>\n<li>Greens like\u00a0<a title=\"spinach\" href=\"https:\/\/www.intechopen.com\/chapters\/84953\" target=\"_blank\" rel=\"noopener\"><strong>spinach<\/strong><\/a>\u00a0and\u00a0<a title=\"fenugreek\" href=\"https:\/\/brieflands.com\/articles\/jjnpp-134275.html\" target=\"_blank\" rel=\"noopener\"><strong>fenugreek<\/strong><\/a><\/li>\n<li><a title=\"Cold-water fatty fish\" href=\"https:\/\/ods.od.nih.gov\/factsheets\/Omega3FattyAcids-Consumer\/\" target=\"_blank\" rel=\"noopener\"><strong>Cold-water fatty fish<\/strong><\/a>\u00a0like salmon, mackerel, tuna, herring, and sardines<\/li>\n<li><a title=\"Dark chocolate\" href=\"https:\/\/journals.co.za\/doi\/pdf\/10.10520\/EJC65026\" target=\"_blank\" rel=\"noopener\"><strong>Dark chocolate<\/strong><\/a>\u00a0(the higher the cacao content, the better)<\/li>\n<\/ul>\n<p>\u201cOn the other hand, a diet high in\u00a0<strong>processed foods<\/strong>\u00a0and sugar can sap your energy and negatively affect your hormones,\u201d Hakimi adds.\u00a0In particular, excess sodium is\u00a0<a title=\"negatively associated\" href=\"https:\/\/journals.lww.com\/co-nephrolhypertens\/FullText\/2015\/01000\/Vascular_effects_of_dietary_salt.3.aspx\" target=\"_blank\" rel=\"noopener\"><strong>negatively associated<\/strong><\/a>\u00a0with vascular (blood flow) health and should be consumed in moderation.<\/p>\n<h3>4. Consider certain supplements<\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-179690 aligncenter\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2025\/03\/05173211\/how-to-increase-libido-in-women-600-supplements.jpg\" alt=\"woman holding supplement pills\" width=\"600\" height=\"400\" \/><\/p>\n<p>Along with a balanced nutrition plan, certain vitamins, minerals, and other nutrients may also help to support a healthy libido. Here are a few you may want to consider adding to your supplement routine:<\/p>\n<ul>\n<li><strong>Zinc.\u00a0<\/strong><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/34311679\/\" target=\"_blank\" rel=\"noopener\"><strong>Deficiency in zinc<\/strong><\/a>\u00a0has been linked to a dip in testosterone levels and lower sexual function. (This may be why oysters have a reputation as an aphrodisiac food \u2014 they\u2019re the\u00a0<a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Zinc-HealthProfessional\/\" target=\"_blank\" rel=\"noopener\"><strong>best food source<\/strong><\/a>\u00a0of this essential mineral, providing almost three times the recommended daily value per serving.)*<\/li>\n<li><strong>Omega-3s.<\/strong>\u00a0\u201cOmega-3 fatty acids in fish like salmon help reduce inflammation and enhance circulation,\u201d Hakimi says, which can benefit libido.*<\/li>\n<li><strong>Ashwagandha.\u00a0<\/strong>This\u00a0<strong>adaptogenic<\/strong>\u00a0herb\u00a0<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32021735\/\" target=\"_blank\" rel=\"noopener\"><strong>supports healthy sleep<\/strong><\/a>\u00a0and helps your body adapt to stress.*<\/li>\n<li><strong>Ginkgo biloba.<\/strong>\u00a0Extract from the leaves of the ginkgo tree has been studied in\u00a0<a title=\"limited research\" href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8264219\/\" target=\"_blank\" rel=\"noopener\"><strong>limited research<\/strong><\/a>\u00a0to determine its effect on sexual function.<\/li>\n<li><strong>Ginseng.<\/strong>\u00a0<a title=\"Some studies\" href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5044908\/#sec17\" target=\"_blank\" rel=\"noopener\"><strong>Some studies<\/strong><\/a> have found favorable effects of this root on arousal and improvement of sexual function in certain subpopulations.*<\/li>\n<\/ul>\n<h3>5. Aim for at least seven hours of sleep<\/h3>\n<p>If you haven\u2019t been getting enough shut-eye, that could be impacting your libido \u2014 but even a small change to your sleep schedule can help. One study found that participants who got an extra hour of sleep were\u00a0<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25772315\/#:~:text=Results:%20Analyses%20revealed%20that%20longer%20sleep%20duration,(odds%20ratio%20=%201.14%2C%20P%20%3C%200.05).\" target=\"_blank\" rel=\"noopener\"><strong>14 percent more likely<\/strong><\/a>\u00a0to engage in sexual activity the very next day.<\/p>\n<p>\u201cSleep is crucial for a healthy libido,\u201d Hakimi says. \u201cPoor sleep disrupts hormone production and increases stress and fatigue, all of which can lower sexual desire.\u201d<\/p>\n<p>To support a healthy sex drive, Hakimi recommends aiming for seven to nine hours of sleep per night. Limit screen time, heavy meals, and caffeine too close to bedtime, since these can interfere with sleep quality.<\/p>\n<h3>6. Kick unhealthy habits<\/h3>\n<p>\u201cQuitting smoking and limiting alcohol can boost energy and blood flow, both of which support a healthy sex drive,\u201d Hakimi says. And, of course, you\u2019ll reap plenty of\u00a0<strong>other healthy benefits<\/strong>\u00a0to boot.<\/p>\n<h3>7. Strengthen your relationship<\/h3>\n<p>If you\u2019re navigating changes in your libido, it\u2019s important to maintain open communication with your partner. \u201cWithout communication, it\u2019s easy for misunderstandings or feelings of rejection to arise,\u201d Hakimi says. \u201cDiscuss what\u2019s working, what\u2019s not, and how you can work together to rebuild intimacy.\u201d<\/p>\n<p>Strengthening your emotional connection outside the bedroom can also help to improve your sex drive. Small gestures like holding hands, cuddling, or deep conversations can make a big difference, he says.<\/p>\n<h2 id=\"Help\">Need More Help?<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-179691 aligncenter\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2025\/03\/05173419\/how-to-increase-libido-in-women-600-help.jpg\" alt=\"woman at doctors appointment | How to Increase Libido in Women\" width=\"600\" height=\"400\" \/><\/p>\n<p>\u201cIf you\u2019ve tried these strategies and still feel stuck, do not hesitate to contact a healthcare provider,\u201d Hakimi says. \u201cThey can help identify underlying causes and tailor a plan to help you feel like yourself again.\u201d<\/p>\n<p>If you\u2019re looking for an effective at-home healthcare option,\u00a0<a href=\"https:\/\/www.helloalpha.com\/hormone-testing-bodi?utm_source=bodi&amp;utm_medium=referral&amp;utm_campaign=bodi-referral&amp;utm_content=bodi-blog\" target=\"_blank\" rel=\"noopener\">Hello Alpha<\/a>\u00a0can connect you with a board-certified medical professional that specializes in women\u2019s health. They offer 24\/7 messaging with licensed clinicians, prescribe and deliver medications, and provide confidential, personalized guidance on weight loss, mental health, and hormone health.<\/p>\n<p><em>*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Before boosting your libido naturally, you need to determine if it\u2019s merely a brief lull or a more serious sign of low libido. If you\u2019ve experienced a dip in your sex drive recently, scroll down to read this article from Kara Wahlgren. It\u2019s normal for your needs to ebb and flow over time. Your sex [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[2257,918,2254],"tags":[],"class_list":{"0":"post-9335","1":"post","2":"type-post","3":"status-publish","4":"format-standard","6":"category-endurance-building","7":"category-healthy-living-and-eating","8":"category-meditation-and-yoga","9":"czr-hentry"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Boosting Your Libido Naturally - Fitness, Health &amp; Longevity With Coach Rich Dafter<\/title>\n<meta name=\"description\" content=\"Before boosting your libido naturally, you need to determine if it\u2019s merely a brief lull or a more serious sign of low libido.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/howtobefit.com\/coach-blog\/2025\/10\/08\/boosting-your-libido-naturally\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Boosting Your Libido Naturally - Fitness, Health &amp; 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