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The Healf Source
Biohack Your Sex Life
Written by: Pippa Thackeray
Written on: September 3, 2024
The challenges of our modern lifestyles can complicate our sex lives. In this article, we explore new emerging trends and possible solutions through both popular and experimental biohacking techniques.
What is biohacking for sexual health?
These days, the biohacking world covers all aspects of health. Sex is no exception to this rule. Society has always dictated the way we perceive sex from decade to decade. And the sexual revolution of the '60s still echoes into the present digital era, where technology and scientific developments now govern our sexual wellbeing.
In response to this evolution, biohacking experts are developing intelligent tools to target our mental state and other aspects of our physiology, deepening intimate connections and exploring the longevity of libido in an ageing population.
What affects our libido
Sexual health involves more than just hormones — it's influenced by many factors. We need mitochondria for optimal energy production in our cells, as well as a balanced gut microbiome and a healthy cardiovascular system. There are also a myriad of mental blockers which can affect sexual energy. The list is endless. Yet, knowledge of this subject really is power, enabling us to take a more holistic and effective approach to intimacy and pleasure in the long term.
Hormones for sexual wellbeing
First, let’s begin with hormones and their role in regulating libido and sexual experiences.
Respect your hormones, and they’ll respect you! Sex, and the hormones produced from sexual activity have numerous advantages. They help in improving:
Sleep
Stress
Brain function
Heart health
Intimate connections
Mood
Naomi Whittel mentioned in an episode of Bulletproof Radio that women need to have 200 orgasms per year to maintain optimal health. Regular orgasms can help boost hormones, boost mood, and reduce stress levels in all genders. This can be further explored in the context of stress relieving practices like meditation, exercise, and nootropics. More on this later.
Other names attributed to sex hormones are terms like sex steroids and gonadocorticoids. Androgens, oestrogens, and progestogens all fall under the heading of ‘sex hormones’.
Testosterone: the primary androgen which increases sex drive in both males and females.
Oestrogen: maintains female sexual function, including libido and vaginal health.
Progesterone: helps balance the effects of oestrogen and testosterone.
Changes in these hormones can affect desire, especially during certain points in the menstrual cycle or during menopause.
Oxytocin: allows attachment and pleasure during intimacy.
Dopamine: motivates interest by making sexual activities rewarding.
Serotonin: affects mood, with balanced levels supporting a healthy libido.
Cortisol: can suppress libido when chronically elevated due to stress.
"Better hormones, better sex"
Stress doesn’t just mess with your head—it messes with your sex life, too! When cortisol spikes, it can throw off your hormones, leading to a dip in libido. More and more sex specialists are realising the gravity of this connection and are encouraging simple daily practices like meditation, deep breathing, and better sleep to keep cortisol in check:
Stress management: Stress can come at us from all angles. Sometimes there are even deep psychological issues that are embedded in how we understand sex in the context of our relationships, both to ourselves and others. Working through these issues with a professional could relieve mental blockers.
Meditation: You can also address psychological stress through a quieter, more introspective approach. Think of this practice like a reset button. Regular meditation has been proven to decrease cortisol, which keeps testosterone and oestrogen within the healthy levels required for a healthy sex drive.
Breathwork: The hidden gem for sexual wellbeing? Techniques like Box Breathing or Pranayama don’t simply relax you — they can switch your body into a mode that supports better hormone regulation, perhaps even setting the stage for more satisfying sexual experiences.
‘Diaphragmatic breathing is a great way to breathe very deeply, increase oxygen and blood flow, and activate the parasympathetic nervous system to encourage relaxation.’
Jordan Rullo, Sex Therapist
Hormone support through nutrients
Supplementation : Magnesium, zinc, and vitamin D. Many health professionals advocate these supplements for being essential for hormone production and regulation.
Nutritional tools : Your diet is your personal toolkit for great hormones. Load it up with healthy fats, lean proteins, and vibrant veggies to keep your hormones in check and your sexual health thriving
Mitochondrial health and energy levels
Mitochondria, the powerhouses of the cell, are critical for energy production, including sexual energy. Poor mitochondrial function can lead to fatigue, which often translates as decreased sex drive. To boost mitochondrial health you can consider:
Nutritional support: Reach for foods and supplements rich in CoQ10, B vitamins, and omega-3 fatty acids to support mitochondrial function. Add in some berries and green tea, as they contain antioxidants, which also reduce oxidative stress and decrease mitochondrial damage.
Exercise: Activities like aerobic activity, or resistance training are known to increase mitochondrial density and improve metabolic health. Exercises that involve HIIT have been seen to greatly improve mitochondrial efficiency in the research.
Cold exposure: Increased stamina and mitochondrial activity from cold exposure may enhance sex via energy levels, endurance, and overall physical performance
Nutrition tips for sexual wellbeing
It’s no secret that what you eat has a direct impact on your sexual health. A diet that supports hormonal balance and energy production is what you need for maintaining a healthy sex life. Key points include:
Healthy fats : Can enhance sexual health by improving energy levels and endurance. These include foods such as oily fish and flaxseed, which support hormone production.
Adaptogens : Herbs like ashwagandha and maca can help regulate stress and support libido.
Antioxidant-Rich Foods : Berries, nuts, and dark chocolate can help reduce inflammation, maintain cardiovascular health and support overall sexual function
Limit refined sugar: When we consume large amounts of sugar, it can lead to the accumulation of fat in our blood vessels. This may constrict the blood flow and reduce sexual performance
Addressing sex as a commodity
In the age of popular media and online dating, the idea of sex is often commodified. Through this lens, unrealistic expectations and dissatisfaction in real-life relationships could become a problem. If you would like to feel more connection with your partner you can try:
Focusing in on the connection: Shift the perspective from sex as a transactional activity to one of deep connection and mutual pleasure.
Educate yourself and your partner: Never underestimate the power of great communication. Understanding each other’s needs and desires openly and honestly can greatly enhance intimacy.
"Instead of thinking about sex, focus on pleasure, connection, sensuality, and joy. This reframing takes the pressure off and invites deeper intimacy and more exciting growth in your relationship... Think about setting erotic play dates to explore new techniques and deepen your connection.
Susan Bratton on Biohacking with Brittany
This article is for informational purposes only, even if and regardless of whether it features the advice of physicians and medical practitioners. This article is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and should never be relied upon for specific medical advice. The views expressed in this article are the views of the expert and do not necessarily represent the views of Healf
This article is for informational purposes only, even if and regardless of whether it features the advice of physicians and medical practitioners. This article is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and should never be relied upon for specific medical advice. The views expressed in this article are the views of the expert and do not necessarily represent the views of Healf
Pippa is a content writer and qualified Nutritional Therapist (DipNT) creating research-based content with a passion for many areas of wellbeing, including hormonal health, mental health and digestive health.
As a contributor to The Healf Source, she regularly attends seminars and programmes on a plethora of contemporary health issues and modern research insights with a drive to never stop learning. In addition, interviewing experts and specialists across The Four Pillars: EAT, MOVE, MIND, SLEEP.
In her spare time, she is an avid swimmer, mindfulness and yoga lover, occasionally bringing a raw, honest approach to the topics she faces. You may also discover some personal accounts of eye-opening wellbeing experiences amidst the reality of a disorientating, and often conflicting, modern wellbeing space.
