How to Increase Libido Naturally: 10 Science-Backed Ways to Boost Your Drive

You remember the early days – when a single look across the table felt electric. When flirting was effortless and sex happened without a calendar invite. Somewhere between the demands of having a successful career, the heavy weight of global news, and the mundanity of “real life”, that spark just kind of disappeared.

Now, the idea of spontaneous intimacy might feel more like a “to-do” than a “want-to-do.” You might even start wondering if there is something wrong with you.

The good news? There probably isn’t.

Libido isn’t a fixed personality trait or a static setting on a dial that you can just flip on and off.  It is a fluctuating biological signal that shifts with your sleep, mood, energy, stress levels, and whatever else life is throwing at you that week. Sexual desire is a complex cocktail of biology, psychology, and environment. Things like chronic stress, low energy, and “decision fatigue” dial your libido down even when nothing is “wrong” on paper.¹

Instead of asking how to “force” your libido back, it’s more useful to ask: What does my body need in order to feel safe, relaxed, and open again?

Here Are Ten Science-Backed Ways To Recalibrate Your System and Rediscover Your Sex Drive

1. Don’t Guess, Test

Step number one is always gathering data. You cannot fix what you haven’t measured. Before diving into lifestyle changes, it’s crucial to ensure there are no underlying medical roadblocks. Checking in with your OB/GYN or a hormonal specialist and getting blood work done is a great place to start. Research shows that estrogen, testosterone, thyroid hormones, and prolactin all play roles in arousal – in people of all genders. Even subtle shifts can affect how desire is experienced, especially when paired with stress or fatigue.²

●     Estrogen affects vaginal tissue health, comfort, and blood flow, all of which determine readiness for intimacy

●     Testosterone, which is present in all sexes, is linked to sexual motivation and desire. Lower levels show a reduced libido in some individuals.³

●     Cortisol, the body’s primary stress hormone, can interfere with the hormones involved in sexual desire when levels remain elevated over time.⁴

None of this means something is wrong with you – only that libido is deeply connected to overall endocrine health. Identifying (or ruling out) hormonal imbalances can give peace of mind, and help guide next steps instead of guesswork and self-diagnosis.

2. Master the “Stress Gap”

Chronic stress is one of the most consistently cited factors associated with reduced sexual desire. When the body perceives ongoing stress, it shifts into survival mode – meaning your body is choosing energy conservation just to get through the day over experiencing pleasure and intimacy. 

Elevated cortisol levels disrupt hormones and the nervous system, both of which affect sex drive.⁴ Research on adaptogens such as ashwagandha suggests they may help support stress regulation, which improves overall well-being.⁵

Lowering stress starts with small habits:

●     Consistent sleep and wake times, maybe that looks like making sure you’re in bed by 10 PM and up with the sunrise by 6:30 AM.

●     Gentle movement (walking and stretching count).

●     Breathwork to activate the parasympathetic nervous system.

3. Identify Your “Brakes” vs. “Accelerators”

Sex researchers often discuss the “Dual Control Model.” We all have things that turn us on (accelerators) and things that shut us down (brakes).⁶ How can you expect your partner to know your sexual needs if you, yourself, don’t know what gets you going? Society has given us the idea that your partner should just automatically know what you like, when it’s really on you to figure out what helps you achieve orgasm and then communicate that. Your list of turn ons and offs are personal and everyone is totally different.

●     Brakes: A messy house, 25 unread emails that you need to respond to, or feeling “unclean.”

●     Accelerators: A specific scent, physical touch, foreplay, or a deep conversation on the couch. 

If your “brakes” are pushed to the floor, no amount of “gas” will make your car move. You could be with someone you are extremely sexually attracted to and it won’t matter (which is also a good reminder that you can’t take someone’s low libido personally).

4. Solve the “Spontaneous vs. Responsive” Mystery

One of the biggest myths is that desire must hit you like a lightning bolt without even having a warm-up. In reality, many people experience Responsive Desire – meaning the desire only shows up after physical stimulation or the mood-setting has begun. This means more foreplay. Melissa Stone, a specialized sex and relationships expert tells VeryWell Mind, “Foreplay is not just about physical touch. It's also about creating a sense of connection and intimacy between partners.”⁷ 

If you wait to “feel in the mood" before you start, you might be waiting a very long time. Understanding that your body might need a little “nudge” to get the mind on board is a total game-changer for long-term relationships.

5. Feed the “Gut-Libido” Connection

Your brain and gut work together. Since a significant portion of your neurotransmitters (like serotonin and dopamine) are produced in the gut, your diet plays a direct role in how you feel in the bedroom.

Inflammatory foods (including processed foods, added sugars, seed oils, etc.) have been linked to brain fog and fatigue, while nutrient-dense fats provide the building blocks for hormone production. Focus on zinc-rich food, healthy omegas, and antioxidants that support healthy blood flow. Eating good makes you feel good (and sexy).

6. The “Happy Ending” Protocol

Sometimes your body needs a more direct signal to transition from “work mode” to “intimacy mode.” This is where functional mushrooms and adaptogens come in.

To bridge the gap between daily stress and sexual vitality, Alice developed Happy Ending. A science-backed blend of nine aphrodisiacs designed to support sexual wellness on many levels:

●     Circulation & Sensitivity: Ingredients like horny goat weed and cayenne pepper have a long history of use in supporting circulation and physical sensitivity, which are important components of sexual responsiveness.

●     The Dopamine Hit: Mucuna pruriens supports pleasure and motivation pathways in the brain, while Damiana supports relaxation and emotional ease that often act as the “brake” on desire.

●     Stamina & Vitality: Cordyceps mushrooms and maca support the cellular energy and hormonal balance, helping sustain physical activity and endurance.

●     The Long Game: Over time, adaptogens like ashwagandha support healthy cortisol balance, which plays a role in maintaining natural testosterone and estrogen levels.

Whether it’s one square for hormonal maintenance or 2-3 squares to heighten a specific intimate moment, it’s a functional treat designed to help you feed your freak.

7. Prioritize Sleep

It sounds unsexy, but the most powerful aphrodisiac is a solid eight hours of rest. Sleep deprivation spikes cortisol and tanks testosterone. A study in the Journal of Sexual Medicine found that for every extra hour of sleep a woman got, the likelihood of having sex the next day increased by 14%.⁹ If you’re too tired to choose a TV show, you're likely too tired for intimacy.

8. Move to Connect, Not to Burn Calories

While exercise is great for blood flow, high-intensity overtraining can actually crash your libido by putting your body in a state of chronic inflammation and physical stress. 

Prioritize movement that makes you feel “in your body” rather than “out of breath.” Yoga, pilates, dance, or a long walk can help move stagnant energy and improve your body image – a massive psychological driver of sexual confidence.

9. Complete the Stress Response Cycle

Too often, we come home and bring the energy of our workday into our private lives. If you had a stressful day, your nervous system is still buzzing with adrenaline. You need a physical signal to tell your brain the danger has passed.

●     A 20-second hug with your partner

●     A warm epsom salt bath or a cold shower

●     Five minutes of intentional, deep belly breathing. This cycle allows your body to relax enough to prioritize pleasure and get out of your head.

10. Create Novelty and Excitement

Familiarity is the bedrock of a relationship, but novelty is the bedrock of the erotic. When we do the same things day in and day out, the brain’s dopamine response flatlines. 

Research conducted by anthropologists like Dr. Helen Fisher has shown that when couples engage in novel, challenging, or exciting activities together, it triggers the same neural pathways associated with early-stage “intense” romantic love.¹⁰ By doing something new, you are effectively tricking your brain into seeing your partner through a fresh lens. 

You don’t need to reinvent the wheel here. You don’t need to book a skydiving trip to wake up your nervous system and spice things up (unless you want to). Novelty can be found in the “micro-shifts” of your daily routine:

●     Sensory Novelty: Our brains are wired to notice new sensory inputs. Change the lighting in your home to be moodier, try a new scent, or create a “dinner-only” playlist that is radically different from what you usually play when cooking together. These small things tell the brain, “Something is different tonight.”

●     The “Third Place” Effect: You’ve probably heard a lot of chatter about this and how people aren’t going to third places with their friends anymore. We often get stuck at home and work (the cook, the executive, the boss, the cleaner, the co-parent). Going to a new hiking trail or a coffee shop in a neighborhood you’ve never visited forces you out of those roles. When you are in a new environment, you tend to lean on each other more, fostering a sense of “us against the world.”

●     Cognitive Novelty: Ask questions you don’t know the answers to. Even if you’ve been together for a decade, there are parts of your partner’s inner world you haven’t explored. Use “conversation starters” or deep-dive prompts to move past the “how was your day?” surface level talk.

When you experience a rush of adrenaline or excitement together, whether it’s from a spicy curry from a new restaurant or a challenging workout, your body often misattributes that physiological arousal to your partner. This is known as the “Misattribution of Arousal” principle.¹¹ Your heart is racing because of the activity, but your brain tells you, “I’m excited because of this person.”

The Bottom Line

Your libido isn’t a mystery to be solved; it’s a system to be nurtured. By addressing your hormonal health, managing your nervous system, and utilizing the power of functional  botanicals like Happy Ending, you aren’t just working your sex drive - you’re reconnecting with it.

Intimacy is a practice. Give yourself the grace, the tools, and the time and patience to rediscover it.

Disclaimer: This blog contains promotional content about our products. The information provided is for educational purposes only and is not intended to diagnose, treat, cure, or prevent any disease. These statements have not been evaluated by the Food and Drug Administration. This content is not a substitute for medical advice. Always consult your healthcare provider before making changes to your wellness routine, especially if you are pregnant, nursing, taking medication, or have a medical condition.

References:

1. Maurand Cappelletti, Kim Wallen. National Library of Medicine. (2016). Increasing women’s sexual desire: The comparative effectiveness of estrogens and androgens. Retrieved from https://www.sciencedirect.com/science/article/abs/pii/S0018506X15301677?via%3Dihub
2. Basson. R. Journal of Sex and Marital Therapy. (2011). The Female Sexual Response: A Different Model. Retrieved from https://www.tandfonline.com/doi/abs/10.1080/009262300278641
3. Davis, S. R., & Tran, J. (2001). Testosterone influences libido and well being in women. Trends in endocrinology and metabolism: TEM, 12(1), 33–37. Retrieved from https://doi.org/10.1016/s1043-2760(00)00333-7
4. Hamilton, L. D., Rellini, A. H., & Meston, C. M. (2008). Cortisol, sexual arousal, and affect in response to sexual stimuli. The journal of sexual medicine, 5(9), 2111–2118. https://doi.org/10.1111/j.1743-6109.2008.00922.x
5. Chandrasekhar, K., Kapoor, J., & Anishetty, S. (2012). A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults. Indian journal of psychological medicine, 34(3), 255–262.Retrieved from https://doi.org/10.4103/0253-7176.106022
6. Janssen, E., & Bancroft, J. (2007). The dual control model: The role of sexual inhibition and excitation in sexual arousal and behavior. In E. Janssen (Ed.), The psychophysiology of sex (pp. 197–222). Indiana University Press. Retrieved from https://psycnet.apa.org/record/2007-12163-011
7. England, A. (2026, January 11). The importance of foreplay in your relationship. Verywell Mind. https://www.verywellmind.com/the-importance-of-foreplay-in-your-relationship-7499268
8. Maykut, Caroline, "Sexual Desire Trajectories: Heterosexual Individuals' Perceptions of the State and Trait Characteristics of Desire" (2017). UNLV Theses, Dissertations, Professional Papers, and Capstones. 3151. http://dx.doi.org/10.34917/11889723
9. Kalmbach, D. A., Arnedt, J. T., Pillai, V., & Ciesla, J. A. (2015). The impact of sleep on female sexual response and behavior: a pilot study. The journal of sexual medicine, 12(5), 1221–1232. Retrieved from https://doi.org/10.1111/jsm.12858
10. Fisher, H. E., Aron, A., & Brown, L. L. (2006). Romantic love: a mammalian brain system for mate choice. Philosophical Transactions of the Royal Society B: Biological Sciences, 361(1476), 2173–2186. Retrieved from https://pmc.ncbi.nlm.nih.gov/articles/PMC1764845/
11. Barrett, Lisa Feldman. How Emotions Are Made: The Secret Life of the Brain. Houghton Mifflin Harcourt, 2017. Retrieved from https://psycnet.apa.org/record/2017-26294-000