How to Increase Libido Through Diet and Exercise

By Gabriello Gianni

Posted 11 months agoSEX

We’ve all been in the awkward situation of getting to a climax point with a new lady and nothing happens.
We’ve all been in the awkward situation of getting to a climax point with a new lady and nothing happens.

Clothes start coming off and the attention focus goes down-low – is it proud and ready?

This isn’t a common occurrence, in fact, some research indicates that around 1 in 3 guys experience sexual dysfunction on a regular basis.

How do you make sure that you are not only enjoying your sex life but also living a healthy and well-balanced life?

In a lot of cases (we’d estimate more than 1 in 3) it comes down to increasing your libido.

What is Libido?

Before we get into the nitty-gritty of how you can increase libido it is important to understand what it is – and why you would even bother focusing on it.

Libido is a person’s sexual desire or sexual drive.

The higher the libido – the more you will feel motivated to get to business.

Libido is a little complicated though.

I mean, think about it – when you see a hot girl walking down the street you don’t get a boner (we hope). On the other hand, if that same girl was up on you in a private situation the outcome would be very different.

Libido is the mechanism by which your body associates sexual attraction for sexual action.

Many factors play into this mechanism – factors such as biological, psychological, social and even physical attraction.

Above many of the factors that influence your libido, the easiest to control are your diet and exercise – and that’s what we’re here for.

Let’s break down the most effective ways you can naturally increase your libido through diet and exercise.

How to Increase Libido Through Diet and Exercise

What Happens if Libido is Low?

The fancy word for low sex drive is incontinence.

This basically means you are unable to perform at your best.

Remember, this is super common and many guys experience this at one time or another.

We’re not necessarily talking about the “ed” word (erectile dysfunction) – we’re more referring to the odd case where you are not stimulated as much as you want to be.

What happens when your libido is low? Here are four common symptoms of low libido:

1. Low Sex Drive

Low sex drive – or the lack of ability to feel stimulated during sex is one of the most common signs that you may have low libido.

2. Poor Sleep Quality

Waking up every 2-3 hours in the middle of the night? Can’t fall asleep at a normal time? Most people tend to not get enough sleep.

Poor sleep is not only a sign that your libido may be low, but it is also one of the common causes of low sex drive (double whammy).

3. General Fatigue

Tired, sore, drained out all the time? Many guys who report having low libido could have general fatigue. This can be caused by the lack of sleep but it could also be caused by stress or a potential hormonal imbalance in the body causing low libido.

4. Prolonged Recovery

From a fitness standpoint, you may experience prolonged recovery. In other words, you workout on Monday and it takes you 2 or more days to recover effectively.

It’s hard to pin-point why recovery takes longer, but for most guys, it is attributed to their sleep quality and nutrition input.

Good food and good sleep generally total good recovery.

Instead of fearing (because of low libido) the eventual clothes-shedding encounter with your new tinder date, use some proven and tested ways to increase libido.

How to Naturally Increase Libido Through Diet and Exercise

Although there are some popular (but expensive) medical treatments for those who experience low libido, there are some very effective options by improving your diet and exercise plan.

Why Would Diet and Exercise Improve Libido?

Most men who experience low libido are overweight and undernourished.

It sounds like a strange contrast but it basically means that many guys are eating foods that are high in calories, but low in nutrient density.

This is paired with a half-hazard exercise plan thrown together on weekends and the results speak for themselves.

Diet plays a massive role in hormone balance.

Nutritious foods contain plenty of vitamins and minerals which contribute to a balance in the body.

A lack of balance leaves your metabolism and hormones out to dry and you’re left shovelling caffeine down your throat to feel energized for the day or a workout.

Diet & Nutrition for Libido

Healthy and wholesome foods as close to their natural state are always your best options.

Many naturopathic doctors (doctors that don’t prescribe medication) will generally recommend a diet that is whole-food and very similar to the Mediterranean diet or a plant-based diet when it comes to holistic health and optimal well being.

In order to increase your libido through diet you should focus on:

Limiting Alcohol Consumption

We hate to put this one on the list (because we all love a brew here and there) but it is important that you limit – not eliminate – your alcohol consumption.

Most alcohol is relatively high in calories and low in nutritional density, which can lead to weight gain – especially when paired with popular high-fat bar-foods.

Try to limit your alcohol consumption to the equivalent of 1 glass of wine per night – or about 1 pint of lager.

Eating High Fiber Foods

Remember grandma saying “eat your fruit and vegetables” – well, she was right.

Fruit and vegetables are not only highly nutritious while being low in total calories, but they are also your body’s main source of dietary fiber.

Dietary fiber helps to clean the body – flushing unwanted materials and improving digestion, blood profile and many other factors.

TOP TIP: Beets are highly nutritious root vegetables which are very effective for improving blood flow and blood quality (essential for getting blood to your member).

FDA recommendations for fiber intake is about 30-40g per day so pump up your fruit and vegetable consumption.

Source Potassium Containing Foods

Bananas and potatoes are famous for containing potassium and many people eat them because potassium can help to alleviate muscle fatigue – but did you know that it can also help with libido?

Potassium can naturally aid in testosterone synthesis.

Since many men who experience low libido are generally low in testosterone – eating a banana and increasing your potato consumption (real potatoes, not french fries) can help.

A Handful A Day

Nuts and seeds are the most concentrated sources of vitamins and minerals mother earth created.

When it comes to increasing libido – nothing beats pumpkin seeds and pistachios.

Pumpkin seeds are high in zinc (especially if you eat them with the shell) and pistachios are high in nitrates – which can aid in improving blood quality and overall blood flow.

Do yourself a favour and start eating a handful of pumpkin seeds and pistachios daily.

Limit Saturated & Trans Fats

No one likes to hear this – but the common comfort foods you eat are the real problem.

High-fat foods like bacon, t-bone steaks, and baked goods are high in saturated fats and trans fats – which are terrible for your libido.

Not only are saturated fats and trans fats correlated with obesity and heart disease, but they may also have a negative effect on your overall libido and sex drive.

In contrast to popular belief, the guy ordering the salad with extra beets and seeds is going to be the one having the beefed-up erection when clothes start coming off.

TOP TIP: Still want the taste of meat without the saturated fats? Shellfish, salmon and many other fish are high in Vitamin D – an effective supplement for boosting natural testosterone production and they are generally lower in fats.


Natural remedies have long been used to stimulate sex drive and improve overall libido.

We’re not talking about fluffy-dust – many have been proven by scientific research to be effective.

The most effective natural supplements are:


Zinc is widely found in cells across the body and has a very important role in cell division and cell growth. Sounds complicated, but zinc has been proven to be an effective natural remedy for low testosterone in men.

The RDA (recommended daily allowance) for zinc is 8-11mg/day or about the equivalent of eating 100-150g of pumpkin seeds.


One of the best natural supplements to get your member standing proud, magnesium is essential in the metabolism (creation) of nitric oxide.

The RDA for magnesium is about 300-400mg/day. This can be achieved through diet (4 cups of cooked spinach) or through supplementation.

Vitamin B6

The family of B-Vitamins are essential for energy metabolism, but a lack of B6 has a true deficiency which leads to low amino acid tryptophan in the body.

There’s no other way to put this – low tryptophan can lead to a loss of libido.

Make sure you’re getting enough B6 by supplementing or eating cashews, fish and soybeans.

D-Aspartic Acid

Human trials have shown inconsistent results – but some research indicates that the consumption of d-aspartic acid may improve blood testosterone levels, which is essential for libido.

Tribulus Terrestris

Our ancestors have been eating plants to get jiggy for some time now – but Tribulus Terrestris is one of the originals.

Although Tribulus does not directly impact testosterone, it does help to influence greater sex drive and overall libido.

Vitamin D

Emerging research shows astounding benefits for maintaining healthy Vitamin D levels in the body – but it’s hard to get enough. Unless you’re going to stand outside for hours or constantly eat Vitamin D rich fish, getting what you need can be tricky.

The RDA for Vitamin D is around 600-800 UI depending on your age.

Considering that Vitamin D can protect endothelial cells from oxidative stress and improve erections – getting what you need through a supplement is a smart move.

If you’ve been having… “difficulties” – getting everything you need is essential.

Consult a qualified professional, try one supplement at a time and monitor results to find what works best for you.

You can also take another route by using a complete supplement that contains many of the effective libido enhancing supplements we describe.

Whatever your choice, understand that a supplement is supplemental to your health. Combine your supplement with the awesome nutrition and fun workout routines.

Exercise to Improve Libido

Although exercise may not have a direct impact on your libido, research indicates that improving your overall body composition can improve sexual drive and sexual performance.

We’re not saying go out and start training every day but there are two popular methods for improving body consumption through exercise.

Aerobic Conditioning

Going for a morning jog could be one of the best morning routines to improve your overall health and libido.

In fact, a 2018 study describes aerobic conditioning to be the most effective method for reducing body fat and improving cardiorespiratory fitness – key factors in improving sexual performance.

The study found that an exercise program tailored to aerobic exercise improved symptoms of erectile dysfunction.

If you’re new to running be sure to start off slow, get plenty of sleep and fill your post-workout recovery meal with nutrient-dense foods.

Strength Training

Aka – lifting weights.

Strength training is one of the most fun and effective ways to naturally boost endorphins in the body and improve your overall body composition.

It doesn’t have to be strict weight training tough – it can be as simple as getting into some bodyweight calisthenic movements.

Anything is better than nothing and this will surely help put a smile on your next date’s face when she sees your chizzled body.

Extra Workout Advice

Courtesy of your local bro – Dom Mazzetti.

Bonus Section

Most intercourse comes with extra spice – and we thought it best to give you two extra pieces of advice to increase libido.

Decrease Stress/Anxiety

We’re sure your doctor, family and friends have already harassed you by saying you need to decrease your stress – but they’re right.

Stress and anxiety have a huge impact on your overall hormonal balance and libido.

If you get into the special moment and your head is somewhere else the outcome may be disappointing for both of you.

Unwind, take time to yourself, go on vacation and try your best to live in the present.

Prioritize Sleep

We said it before and we will say it again – sleep is ultra important for overall libido. In fact, most of your natural testosterone production will occur when you are sleeping.

Ensuring you are getting enough sleep means your body will have enough time to appropriately secrete blood testosterone – assisting your libido and sex drive.

Key Takeaways

Don’t think of this as an “oh my gosh, I can’t do all of this” situation.

This is a process.

Your libido didn’t decrease overnight, so understand that you won’t make lifestyle changes overnight.

You can, however, slowly make dietary changes. Slowly start incorporating more fresh foods into your plate. Slowly start running and strength training.

Your life is a process and you must understand that not every sexual encounter will be like your favourite porn videos.

Be in the moment, do what you can for your diet and exercise and enjoy the experiences you have.

Cheers (with the one drink you’re having tonight).

About the author Gabriello Gianni

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