How To Biohack Your Hormones For A Better Mood & Sex Drive

That said, hormones do play a role in sex drive, specifically levels of testosterone, estrogen, cortisol, insulin, DHEA-S, TSH (thyroid-stimulating hormone), and less commonly prolactin, pregnenolone, FSH, and LH. We test for all of these in blood and sometimes in urine as well in my practice.

To correct hormonal imbalances, one of the tools we use at Parsley is called biohacking. Biohacking refers to the daily principles and practices that help you feel your best. By using a few simple and specific biohacks related to lifestyle, nutrition, and supplements, it’s possible to rebalance your hormones to improve mood and sex drive:

Strength training to increase your muscle mass (read: challenging weights) can lead to higher testosterone production1 in both women and men, which can in turn boost your libido. Resistance training is also associated with a significant reduction in depressive symptoms. A review of 33 clinical trials on strength training and mood in the journal JAMA Psychiatry2 found that when people performed strength workouts two or more days a week, they saw a mood boost regardless of their health status and whether or not they actually got stronger.

It's no surprise that you probably don't feel in the mood when you're stressed. Chronic stress can lead to chronically elevated levels of the stress hormone cortisol, which can lower libido3 and diminish testosterone secretion4. Finding an outlet for your stress, whether it's meditation, physical activity, or a hobby like baking or painting can lower your cortisol levels and help balance your testosterone.

Exposure to endocrine disrupters in plastics, processed foods, and personal care products can negatively affect your hormonal balance and disrupt many biological processes. Endocrine disrupters are chemicals that interfere with the production and function of your hormones and overall endocrine system. Common ones to steer clear of include phthalates (which can be found in perfumes, soaps, and shampoos), parabens in cosmetics, and phenols in toothpaste. Eating organically and avoiding plastics are other ways to reduce the amount of endocrine-disrupting chemicals that you're exposed to.

On top of eating organic when you can, there are also some specific foods you should be adding to your diet to support your hormone health. Here's where to start:

Make sure you're getting at least 25 grams of fiber a day. I also recommend upping your cruciferous veggies. Brussels sprouts, kale, collard greens, broccoli, and cabbage contain a substance called di-indolyl methane, which is particularly effective at helping the liver break down estrogen.

My favorite sources of healthy fats include nuts and seeds, avocado, wild-caught salmon, ghee, olive oil, and coconut butter.

High blood sugar is most commonly talked about in relation to diabetes, but dips and spikes in your blood sugar are also associated with mood swings. To balance blood sugar, I suggest eating protein with every meal (especially breakfast.) You'll be surprised by just how much this small change can affect your mood and prevent that #hangry feeling.

When it comes to hormone health, movement and nutrition are critical. But a targeted supplement routine can help bring your health to the next level. I frequently suggest that my patients make the following changes:

Magnesium also regulates activity of the HPA axis—mission control for stress response—reducing cortisol levels and anxiety9. This can help relax you and increase your testosterone, priming you for sex.

So there you have it, all the initial steps you need to take to balance your hormones for better health. Try one, a few, or all of them—your mood, energy levels, and libido will thank you!