The majority of individuals seem concerned about the impact of intermittent fasting on their libido, especially those who are already experiencing lower sexual desire as a result of prescribed medications, menopause, mental health issues, or erectile dysfunction.

Additionally, there was no conclusive evidence linking intermittent fasting and libido. While some people report problems in the bedroom, others report an increased sex drive during intermittent fasting.  

However,  recent research indicates that an individual’s libido can be increased by intermittent fasting. That is because intermittent fasting increases testosterone levels which causes erection in males, improve sex performance and increase libido in both female and males. 

Moreover, it is important to know that during this state they need to consume more vitamins, protein, and healthy fats, and select aphrodisiac foods and spices to fulfill their daily requirement of nutrients.

Read on to learn everything about the impact of intermittent fasting on sex life.

What is intermittent fasting? 

Intermittent fasting is a time-restricted eating technique that has gained popularity in the past few years.  It consists of alternating periods of fasting and normal calorie consumption on a tight, regular schedule. [1]. 

It is less restrictive than many other diets, such as those that force you to remove entire food groups or eat only raw food. Research has demonstrated that intermittent fasting has numerous health benefits. These include effectively reducing body fat and the risk of developing cancer, type 2 diabetes, and cardiovascular and vascular disease[1].  

How does intermittent fasting improve sex life?

Intermittent fasting can improve your sex life in many ways.

Increases levels of testosterone and growth hormone

more testosterone

By doing intermittent fasting such as 16 hours every day, men can increase the amount of growth hormone (GH) in their body. Growth hormone helps men recover faster, get stronger, and speed up their metabolism.  So, when their growth hormone level goes up, their testosterone level also goes up to the sky[2].

Moreover, having more testosterone in their body makes them want to be more sexually active.  An increase in testosterone levels causes erection and improves performance. Additionally, stabilizing their testosterone helps them feel better, which may make them more interested in having sexual relations[3].

Furthermore, testosterone helps both men and women, despite the common belief that only men need it. In females, having the right amount of testosterone makes them leaner, strengthens their bones, and gives them more energy, especially during sexual activity. It also increases sexual desire in females.

Increases the libido and sexual stamina

As has been already mentioned Intermittent fasting causes a rise in testosterone, which boosts a man’s libido and enhances their stamina in the bedroom.  Experts also explain that when people fast, their blood cells don’t get as many nutrients, so blood flow to the genital area increases. 

This makes them want to have more sex, both men and women. “When blood doesn’t break down food, it goes on vacation and flows to the autonomous area.”

Furthermore, despite the fact that some women first suffer a loss in sexual desire, after they become consistent with intermittent fasting, many report an increase in libido.

This may be due to a focus on healthy nutrition during intermittent fasting for weight loss. Foods, along with spices and herbs can have a direct effect on libido. In addition, sexual performance and the ability to achieve orgasm are both positively and negatively influenced by food. 

Moreover, focusing on foods that are lower in carbohydrates and more in fats, proteins, and vitamins can maintain sexual desire.

Intermittent fasting helps with erections

Erectile dysfunction is the inability to achieve or maintain a strong and long erection for a healthy sexual connection. There are different causes of erectile dysfunction. Research shows that excessive cholesterol, high blood pressure, and Diabetes are known to be at the top of the list of causes of erectile dysfunction[4].  

harder erections

As these issues are experienced by the majority of men, they are more susceptible to erectile dysfunction. 

Fortunately, research has revealed a natural method for combating this condition. Intermittent fasting can help men immensely in fighting off this condition. As we have learned that sufficient fasting intervals boost the production of testosterone in the body.

Once created, these high levels of testosterone hormones are rushed to the penile area. Once they reach the intended organ, they contribute to a robust and prolonged erection.

Fasting improves the well-being of both partners

According to the studies, longer fasting intervals not only decrease one’s craving for unhealthy foods but also improves one’s mood[5]. You lose weight and become more physically fit, which enhances your confidence. 

You find more comfort in your regular activities and more confidence in front of the mirror. This increased confidence improves your sexual performance with your partner. Self-assurance is an essential characteristic of a happy and healthy sexual life!

More female orgasms

Depression, stress, and poor physical health can have a significant impact on the quality of sex life in females, but intermittent fasting may help them move from an unhealthy lifestyle to a life of well-being while nourishing their bodies.  

According to Mayo Clinic, high estrogen levels tend to limit a woman’s ability to have an orgasm. This is related to the excess abdominal fat stored within the body. Intermittent fasting can help them lose stubborn abdominal fat which will affect their estrogen levels and they will be more likely to have orgasms.

Increases sexual stamina and desire

sexual desire increase

We all know that regular intake of a high-carbohydrate diet, alcohol, and fast food diminishes sexual desire. From that point on, it is a slippery slope downwards. Obesity, heart diseases, and high blood pressure are some of the negative results that intermittent fasting can help in fighting[6].

Incorporating a pattern-based routine in which you consume all of your calories in 8 hours and then fast for 16 hours may significantly enhance your libido.

According to the new research findings, people who lose weight benefit from improve quality of life, sleep, and sexual function after one and two years of dieting, respectively[7].

Findings indicate that shedding pounds does not necessitate a significant weight loss and that obesity is not a prerequisite for reaping the benefits.

Who should not take up intermittent fasting

It has been stated a million times, but it is still worth repeating. Always consult a healthcare professional before making severe dietary changes. And there are some people who should not attempt intermittent fasting.

People with bad eating habits

People with eating problems must be disciplined about when and what they consume during intermittent fasting. This can be challenging for those with eating disorders, including anorexia, bulimia, and binge eating disorder. It may trigger a relapse[8].

Living with diabetes

For those with diabetes or other chronic health conditions, fasting can alter blood sugar levels, even causing dangerously low levels. Therefore, those with diabetes should have nutritious meals at regular intervals. Especially if they require insulin injections[9]. 

Living with cancer

People with chronic health conditions, such as cancer, are particularly advised against intermittent fasting since it might impact the absorption of drugs and reduce energy and resistance[10].

Serious athletes in training

Tough sports that need endurance and strength training also necessitate good nutrition, with the correct ratio of electrolytes, calories, and protein consumed at appropriate times. Intermittent fasting can make it impossible to maintain this equilibrium.

Being pregnant

Dieting during pregnancy depletes energy, lowers blood sugar, and deprives the fetus of nutrients; therefore, women who are pregnant or breastfeeding should avoid all types of fasting [11].

What else can you do to improve your sex life?

Experts suggest that men should be confident while having sex to please their partners, especially in terms of physical and emotional preparation.  A man should not depend on drugs or beverages for sexual intercourse. You may have heard of numerous cases, where a person uses narcotics and beverages due to a lack of trust or confidence. These types of dependencies usually result in troubled relationships. 

woman eating apple

Women are strongly advised to perform relaxation techniques, fitness exercises, and bioenergetic exercises. Additionally, focusing on foods that are lower in carbohydrates and more in proteins, and vitamins can provide long-lasting energy and maintain sexual desire. 

Women can also try foods that are known to improve internal lubrication, libido, and responsiveness. The foods to try are maca and apples [12]. Moreover, ‍reducing stress and obtaining regular restful sleep will also improve a woman’s sex drive. [13,14] 

Additionally, after childbirth, women are frequently recommended to perform Kegel exercises to strengthen the pelvic floor, but it turns out that males can also benefit from similar activities. Kegel exercises for men can strengthen the pelvic floor muscles, which support the urinary and gastrointestinal tracts and influence sexual function. 

These exercises are particularly beneficial for men because they strengthen the bulbospongiosus muscle, which allows the penis to erect properly during an erection [15]. Kegel exercises for males can be performed virtually at any moment with practice. 

Conclusion

Our sexual lives depend on our decisions. There are numerous advantages to adopting a healthy lifestyle including intermittent fasting in your everyday routine. Who knew that how and when we eat influences our sexual performance? Science is reliable. The effects are stunning!

References

  1. Patterson, R. E., & Sears, D. D. (2017). Metabolic effects of intermittent fasting. Annu Rev Nutr, 37(1), 371-93.
  2. Møller, N., & Nørrelund, H. (2003). The role of growth hormone in the regulation of protein metabolism with particular reference to conditions of fasting. Hormone Research in Paediatrics, 59(Suppl. 1), 62-68.
  3. Moncada, I. (2006). Testosterone and men’s quality of life. The Aging Male, 9(4), 189-193.
  4. Shamloul, R., & Ghanem, H. (2013). Erectile dysfunction. The Lancet, 381(9861), 153-165.
  5. Hussin, N. M., Shahar, S., Teng, N. I. M. F., Ngah, W. Z. W., & Das, S. K. (2013). Efficacy of fasting and calorie restriction (FCR) on mood and depression among aging men. The journal of nutrition, health & aging, 17(8), 674-680.
  6. Venegas-Borsellino, C., & Martindale, R. G. (2018). From religion to secularism: the benefits of fasting. Current nutrition reports, 7(3), 131-138.
  7. Tanko, Y., Eze, E. D., Olatunji, M. O., Jimoh, A., Mohammed, K. A., Balarabe, F., & Mohammed, A. (2012). Effects of fasting on libido in normal male wistar rats. European Journal of Experimental Biology, 2(6), 2019-2021.
  8. Cuccolo, K., Kramer, R., Petros, T., & Thoennes, M. (2021). Intermittent fasting implementation and association with eating disorder symptomatology. Eating Disorders, 1-21.
  9. Noon, M. J., Khawaja, H. A., Ishtiaq, O., Khawaja, Q., Minhas, S., Niazi, A. K., … & Malhi, U. R. (2016). Fasting with diabetes: a prospective observational study. BMJ Global Health, 1(2), e000009.
  10. Zeeneldin, A. A., & Taha, F. M. (2012). Fasting among Muslim cancer patients during the holy month of Ramadan. Annals of Saudi medicine, 32(3), 243-249.
  11. Joosoph, J., Abu, J., & Yu, S. L. (2004). A survey of fasting during pregnancy. Singapore Med J, 45(12), 583-586.
  12. Cai T, Gacci M, Mattivi F, et al. Apple consumption is related to the better sexual quality of life in young women. Arch Gynecol Obstet. 2014;290(1):93-98. doi:10.1007/s00404-014-3168-x
  13.  Lee AW, Kyrozis A, Chevaleyre V, et al. Estradiol modulation of phenylephrine-induced excitatory responses in ventromedial hypothalamic neurons of female rats. Proc Natl Acad Sci U S A. 2008;105(20):7333-7338. doi:10.1073/pnas.0802760105
  14. 17. Hamilton LD, Rellini AH, Meston CM. Cortisol, sexual arousal, and affect in response to sexual stimuli [published correction appears in J Sex Med. 2008 Nov;5(11):2735] [published correction appears in J Sex Med. 2010 Nov;7(11):3803]. J Sex Med. 2008;5(9):2111-2118. doi:10.1111/j.1743-6109.2008.00922.x
  15. Bridgeman, B., & Roberts, S. G. (2010). The 4-3-2 method for Kegel exercises. American Journal of Men’s Health, 4(1), 75-76.