Low testosterone is one of the hormonal root causes of low sex drive, or low libido. If you are interested in other hormones involved, check out my post: 3 Hormonal Causes of Low Sex Drive
Testosterone is not exclusive to males only. In fact, we as women need enough testosterone for our muscle, bone, heart AND sexual health! If your testosterone is low, sex may not even be on your mind. But if it is and you want some natural lifestyle practices that can boost it, read on, my dear!
Exercise is key when it comes to testosterone. In the exercise world, lifting weights using your large muscle groups such as your thighs, back, chest, and arms is one of the best ways to increase your testosterone naturally. You do not need to become a body builder or go to the extremes of what you may see at the gym, but any sort of heavy lifting for us women is not only great for our testosterone and libido, it’s amazing for our bone health, too!
So, in addition to your yoga, barre, or pilates practice, consider learning some proper and safe lifting techniques and go push, pull, lift, and squat so you are ready to go in the bedroom in more ways than one!
2) Reduce Stress
Many of us know that stress is one of the biggest killers of almost all things when it comes to our health. However, testosterone and our libido are extremely susceptible to this vague thing we all experience the majority of our days. When we are stressed we release a hormone called cortisol and this has been shown to affect our blood sugar, it can make us feel on edge, anxious and jittery, and it reduces testosterone!
For simple stress reduction, make sure the following practices are happening your life:
Sleep at least 7-8 hours a night without your phone in your bedroom. The frequencies our phones give off that allow us to access the internet and talk to whoever we want whenever we want also disrupt our sleep and our health. I recommend placing it in the hall or the other room for it to charge at night. You can put the ringer on loud if you have anxiety about a loved one or you need it as an alarm, but I encourage you to practice detachment from your phone each night. It will be ok out there…I promise.
Consider meditation, daily breathing, qigong, or another mindfulness technique. Check out Insight Timer as a free and awesome app that allows you to have a mindfulness practice even in your busy life!
Practice saying no so that you can say yes your LIBIDO and your sex life! Every time we say yes to something, we are saying no to something else. As women, we often feel we can do everything and be everything for everyone, however, we are the ones who suffer in that equation. I encourage you to tap into what you REALLY want and only say yes to things that make your heart sing. You may be tempted to say yes to planning that party even though you don’t really want to, or yes to your boss’s unreasonable requests, or to driving the carpool…again. But when you say yes to them, you are saying no to time for yourself, time for you and your partner, and your sex life. Say YES to SEX instead!
3) Eat a whole food, balanced diet
Eating regular, well balanced meals with adequate protein and nutrient-dense carbohydrates to help stabilize your blood sugar is one of the simplest and most impactful things you can do! Crashes in blood sugar are one of the main sources of unnecessary stress and it wrecks havoc on our hormones.
All three macronutrients including protein, carbohydrates, and fats are associated with increasing testosterone, so having them in a balanced meal, every day is a sure-fire way to increase your testosterone and your libido!
For a step by step guidance on how to eat, what to eat, and how to cook simple and delicious whole-food meals, join the Tribe Reset Program for a two week course on eating clean and detoxing your body and your life!