Hack Your Hormones: Optimize Libido and Sexual Performance

February 13, 2024

Lying face down and buck naked, I grimaced and squirmed on the medical examination table. Behind me, a physician assistant clad in blue scrubs repeatedly jammed a foot-long needle in and out of my spine and butt.

Each time the entire needle was fully embedded, she yanked it back out, causing a loud sucking sound to emanate from my fat tissue. “You should’ve eaten more doughnuts this week — there’s not a whole lot of marrow back here for the stem cells.”

Welcome to a typical weekend in my life. The harvesting of my precious fat was meant to collect and concentrate therapeutic stem cells, which can theoretically be used to rapidly heal my body should I get hit by a bus or suffer a horrible disease. But the process can also be used — in this case, along with sexual organ injections, sound waves, and penis pumps — as fodder for a Men’s Health article entitled (brace yourself) “New Year, New Dick.”

So, who the heck am I? Some kind of masochistic playboy? A man obsessed with my own crotch? An orthorexic, hypochondriac hacker preoccupied with fringe medical procedures?

Hardly.

Within a few hours of rolling off the examination table and waving goodbye to the physician assistant, I stepped onto a plane to travel home to my wife and twin boys, my serene farm in the forest, my organic vegetable garden, my goats and chickens, my guitar, and my quiet, peaceful daily routine. Admittedly, my home also contains tens of thousands of dollars' worth of cutting-edge, life-extending, performance-enhancing, cognition-boosting biohacks.

Among my forays into relentless self-experimentation, I have experienced many twists on sexual health hacking.

High-intensity acoustic sound wave therapy blasting my crotch? Been there, done that — multiple times, in fact. Digital penis pump? Own it. Tantric sex? Yes, even the whole reverse-orgasm concept. Gas station dick pills? Embarrassingly, yes. Red light therapy on the balls? A daily must at the office. Platelet-rich plasma injections? Sure.

Now that I've done tons of experimenting myself, I want to help you discover the host of health benefits of good sex and orgasms for both men and women, as well as the best sex-supporting foods, supplements, exercises, and biohacks.

Ultimately, after reading this article, you’ll have an intimate understanding of how to optimize your hormones (a crucial component of libido and sexual performance), spruce up your sex life, and experience a level of sexual health, intimacy, and satisfaction that most people never tap into.

Why Is Sex So Good for You?

The joy of having a healthy and fulfilling sex life is one of the most potent ways to enhance your vitality, confidence, and overall well-being. Sex is like a powerful elixir for both your body and mind, and I'm not just talking about the pleasurable sensations it provides. There's a treasure trove of biological and spiritual benefits that come along for the ride, and they go far beyond mere orgasms or the continuation of the human species.

Let me blow your mind with a few of the astonishing perks of having regular sex:

A robust immune system: Engaging in regular sexual activity has been linked to higher levels of immunoglobulin A (IgA), an antibody that boosts your immune system's ability to fend off infections. It's like your body's secret weapon against the common cold.
Reduced depression and stress: Intimacy has an antidepressant effect on women, and it's not just a temporary mood booster. It also helps your body cope better with stress, keeps blood pressure in check, and even reduces stress hormones like cortisol — a recipe for better mental health.
Sharper brainpower: Believe it or not, sexual activity can stimulate the growth of neurons in your hippocampus, the brain region responsible for memories. Plus, it might give your analytical thinking skills a boost. When you jump in the sack, your big and little brains are both in for a treat.
Fitness in and out of the bedroom: A good romp isn't just enjoyable; it can burn close to 150 calories in just half an hour (equivalent to a couple of chocolate-covered strawberries). And remember, regular exercise has its own benefits in the bedroom, like improving blood flow, which might translate to longer-lasting erections.
Pain relief: Oxytocin, the cuddle hormone, kicks in post-sex, reducing stress and promoting calm. It's joined by serotonin, endorphins, and phenylethylamine, all of which can bring on intense feelings of pleasure, relaxation, and pain relief. Some say it even helps with migraines and arthritis discomfort.
Sweet dreams: After an orgasm, your brain releases a cocktail of hormones that can lull you into a peaceful slumber, meaning sex is a lot like a natural sleep aid, especially for men who tend to toss and turn all night.
Enhanced senses: Prolactin, another hormone post-sex, helps you understand and react to smells better. Therefore, sex is like giving your sense of smell a little upgrade.
Anti-aging magic: Couples who have frequent sex tend to look around ten years younger than their actual age. Orgasms also release estrogen, which can improve your hair and skin quality. Getting it on is the beauty treatment you didn't even know you needed.
Heart health: For men, regular sexual activity might reduce the risk of stroke and coronary heart disease. Think of sex like a workout for your cardiovascular system since it can help lower blood pressure, which is good news for both men and women.
Smoother menstrual cycles: Exposure to male pheromones can have a calming effect on women and help regulate their menstrual cycles. It's almost like sex works as a natural cycle-syncing mechanism.
Prostate protection: While the research isn't crystal clear, regular ejaculation may play a role in prostate health. It's a topic that's still unfolding but shows promise.
Pregnancy perks: Frequent sexual intercourse and exposure to semen might reduce the risk of a serious pregnancy complication called preeclampsia. Increased vaginal exposure to paternal seminal fluid potentially reduces the risk of preeclampsia by inducing maternal immune tolerance to paternal antigens. This tolerance may mitigate abnormal maternal immune responses and inflammation, contributing to improved placental development and decreased likelihood of preeclampsia.

How Much Sex Should You Be Having? What Science and Ancient Wisdom Advise

When it comes to the wonderful world of sex, you might wonder, “How much is too much?”

Now, I won't suggest you turn into a bedroom maniac with a penchant for heart-shaped hot tubs, but there's an intriguing blend of philosophy and science surrounding the ideal frequency of sexual activity and its impact on health, longevity, and performance.

While research on this topic is more robust for men, it's a fascinating realm that touches on everything from ancient Taoist wisdom to modern-day testosterone dynamics.

First up: Taoist Theory of Ejaculation, a concept that's been brewing in the East for centuries.

It proposes that retaining one's precious bodily fluids, specifically semen, can lead to enhanced strength, mental clarity, and even longevity.

Sounds pretty enticing, right? The idea is that by reducing the frequency of ejaculation, a man can maintain higher testosterone levels, a ravenous sexual appetite, and even boost brainpower. It's like hitting the jackpot for vitality.

But what does science have to say about this?

Well, it turns out that each ejaculation does lead to a significant loss of zinc, and long-term excessive ejaculation might result in a chronic zinc deficiency. That's a recipe for chronic fatigue, mental fog, and a dwindling sex drive.

However, it's not all bad news. Research indicates that regular sexual activity might help combat the natural decline in testosterone that accompanies aging. So, there's a balance to be struck.

When it comes to athletic performance, there's been a long-standing debate about whether sex before a big game or workout can hinder performance due to a drop in testosterone levels. While some suggest abstaining, the evidence is mixed. Some studies show minimal effects, while others reveal intriguing insights. What's clear is that sexual activity isn't a one-size-fits-all situation when it comes to performance.

If you're keen on maximizing your time in the bedroom (and you should be), there are techniques to explore, from pelvic floor exercises to electrical muscle stimulation, and even some tasty snacks that could help you bounce back more quickly for round two (you'll discover more on this topic in the next section).

In the end, when it comes to the frequency of how often you should be having sex, it's really all about finding your own rhythm — one that aligns with your health, performance goals, and relationship. Whether you're putting ancient wisdom or modern science into practice, the path to sexual satisfaction is as unique as you are.

Best Foods and Supplements for Sexual Health and Performance

Forget about sketchy pills, creams, and lubes — there's a whole world of reliable, safe, and natural herbs, supplements, and other goodies that can elevate your game in the bedroom. So, what's on the menu to spice things up?

Maca: This root vegetable is a libido booster for both men and women. It can even help with sexual dysfunction caused by certain antidepressants. Sprinkle a teaspoon to a tablespoon of maca into your morning smoothie or afternoon tea for a nutty flavor twist.
Cocoa: Low nitric oxide levels can lead to circulation problems and softer erections. But the flavonoids in cocoa, like epicatechin, can come to the rescue by supporting nitric oxide levels. A piece of dark chocolate and a glass of wine is one way I love to set the mood for a night of fun with my wife. I recommend trying high-quality cocoa from Cacao Lab, which you can enjoy for 10% off with code BENG10, or save on low-sugar, decadent chocolate from Spring & Mulberry (no code needed).
Yohimbine: Found in the bark of the African yohimbe tree, yohimbine is a libido-enhancing stimulant. While Viagra and Cialis focus on erections, yohimbine goes straight for your libido. Keep in mind that it can make you jittery, so start with a low dose and choose your products wisely. One option to consider, which I'm a personal user and fan of, is JOYMODE, a powdered blend of yohimbine, arginine, L-citrulline, ginseng, and vitamin C. This stuff works wonders (for both me and my wife).
Eurycoma longifolia and Cistanche: Eurycoma longifolia, also known as tongkat ali, is a potent libido enhancer for both genders that can boost sperm production and support erectile function. A similar compound that I’ve personally found much more success with is Cistanche, known in Chinese herbal medicine as “the stalk enlarger.” Legend is that Genghis Khan consumed Cistanche daily, and considering the guy’s stamina and that 8 percent of Asia’s population are said to be his descendants, I'm a believer in this stuff. I like to mix some up in coffee or tea before date night.
Fenugreek: In Ayurvedic medicine, fenugreek, or “methi,” is hailed for increasing virility. It can significantly boost libido and sexual satisfaction in healthy men. Plus, it's a versatile ingredient to have in your kitchen for dishes like curries, flatbreads, stews, and soups.
Osthole: This compound, found in Cnidium monnieri — a plant often used in Chinese medicine as an aphrodisiac — acts similarly to Viagra by promoting nitric oxide release and enhancing sexual performance and arousal. It's a multitasker with potential benefits for blood sugar control, cognitive performance, and more.
Procyanidins: Found in pine bark and grape seeds, procyanidins can support nitric oxide levels, keeping blood vessels wide and combating certain types of erectile dysfunction. Pycnogenol, a pine bark extract, is a well-studied source of procyanidins that's more powerful than cheaper alternatives, including grape seed extract. A glass of tannin-rich red wine can also do the trick. My favorite way to enjoy red wine is with help from Dry Farms, which only features low-sulfite wines free of added sugar and other additives. Order a bottle now and get your second bottle for only a penny.
Nitric oxide-producing foods: Arugula, watermelon, dark chocolate, and more can boost blood flow and sexual health thanks to their nitric oxide (NO). Skip the heavy steak and opt for a powerful sex salad with arugula, beets, walnuts, red onions, apples, and fenugreek seeds. Drizzle it with olive oil and balsamic vinaigrette, then pair it with red wine and dark chocolate (one of my favorites is Evolved Primal Dark Chocolate) for a tantalizing experience or boost your intake of NO-rich foods (like beets and berries) with Organifi's Red Juice blend (save an extra 20% off all products with code BEN). To support your body's NO pathways, I also highly recommend checking out Calroy's Vascanox HP and Arterosil HP bundle, which features the perfect combination of compounds for vascular health. Snag this bundle for 20% off when you subscribe.
Other supplements: Don't forget your essential vitamins and minerals. Creatine, vitamin D, vitamin K, magnesium, zinc, and cholesterol-based compounds like DHEA can significantly impact fertility and sexual performance. Minerals, which your body stores over 100 different types of, are also key for keeping your stamina and drive up. A daily supplement regimen of these nutrients helps cover your bases. For example, BEAM Minerals' Multi Mineral Solution, when taken daily, can improve your performance (use code BEN to save 20%). I also use and recommend JOYMODE's Sexual Performance Booster to boost blood flow, erection quality, firmness, stamina, and performance. Give JOYMODE a whirl and use code GREENFIELD to save 20%.

How to Biohack Your Bedroom: 12 Tips to Improve Your Sex Life

Continuing forward, let's delve into cutting-edge techniques for improving your sex life. This includes unconventional methods that aren't typically featured in mainstream magazines, such as the most effective sexual exercises, workouts, and biohacks for unleashing your inner freak in the sheets.

Without further ado, here are my suggestions for experiencing extraordinary romp sessions…

1. Have Your Genitals Lift Weights

Ever heard of the towel technique? Hang a slightly wet towel over your erection and lift it repeatedly.

Yes, you read that right. It works.

Practice repeatedly contracting your genitals to lift the towel, eventually progressing to larger and wetter towels as you enhance your sexual muscle strength.

Want another method of “working out” your penis? Consider giving Phoenix a try, which is a hand-held device (yes, a penis pump) that uses sound wave technology to work with your body to restore optimal performance. It can help you get and stay noticeably harder, all with just two 20-minute sessions per week.

2. Sleep, but Not Too Much

Fragmented sleep and obstructive sleep apnea are associated with reduced testosterone levels in both men and women. A study published in the Journal of the American Medical Association found that one week of sleep restriction (five hours of sleep per night) decreased testosterone production by 10 to 15 percent!

But don’t sleep too much: studies have also shown that sleep’s effect on testosterone has an inverted U-shaped curve. Testosterone production rises with increasing sleep duration of up to ten hours, after which it decreases. Additionally, too much sleep is linked to obesity and depression.

3. Get Lean, but Not Too Lean

Maintain a healthy body fat percentage, which assists in optimal T production. You might think that being cut boosts T production, but in reality, being too lean can lower testosterone levels, so the goal isn't to slim down to skin and bones.

Being lean gives you high testosterone more than high testosterone makes you lean. More body fat also usually increases aromatase enzyme activity, which converts more testosterone into estrogen. Ideally, aim for a body fat percentage between 8 and 14 percent to maintain optimal testosterone.

4. Eat Enough

Caloric restriction can lower testosterone production because your body perceives it as an indicator of stress.

And why make babies in times of stress and starvation?

Maintain energy balance or a slight surplus for optimal testosterone levels. Prioritize first getting lean and then cycle in higher-calorie days for optimal testosterone production and maintenance.

If overweight, a minor calorie deficit while losing weight can help. Losing weight slowly, around a 15 percent daily calorie deficit, doesn’t seem to affect testosterone as negatively as crash dieting does. But if you’re on a daily caloric deficit, it is still advisable to incorporate regular calorie refeeds, such as eating to caloric balance or slight excess on one day of the weekend.

Finally, remember that it’s wise to tap into all the physiological benefits of fasting, particularly via daily twelve- to sixteen-hour intermittent fasts. If your goal is to maximize testosterone and libido, then simply go long periods of time between meals, and when you do finally eat, eat a significant number of calories — at least as many as you need to sustain your metabolic rate.

5. Nail Your Macros

For optimal testosterone production, it's best not to skimp too much on calories or go overboard. Additionally, you might want to steer clear of excessive protein intake (more than 0.8g per pound of body weight) and prolonged low-carb diets (below 30 percent of calories), especially for those with an active lifestyle. And whether you're leaning toward a high-carb or low-carb diet, it's wise not to overlook the importance of saturated or monounsaturated fats — these types of fats are key in maintaining overall health, particularly in relation to hormone production and balance.

To avoid excessive protein intake, prioritize healthy fats to fill up, such as olive oil, avocado, nuts, seeds, full-fat dairy, grass-fed butter, grass-fed beef, and wild-caught fish like salmon (which provide both protein and fats).

6. Hydrate

Even mild dehydration (1 to 2 percent body weight loss) can raise cortisol levels and deleteriously affect testosterone production. In addition, the more dehydrated you are, the more cortisol and adrenaline rise, and the more testosterone drops. If you are significantly sweating or in a stage of heavy exercise, drinking water or eating water-rich produce such as cucumbers, celery, tomatoes, and watermelon becomes even more important for testosterone maintenance.

My article “10 Things Your Pee Can Tell You About Your Body” includes a few handy tips for using urine strips to quantify your level of hydration. Just be sure to steer clear of estrogen-boosting and endocrine-disrupting plastic water bottles (and anything else that contains the all-too-common additives BPA, phthalates, parabens, triclosan, and benzophenones).

7. Train for Testosterone

Strength training is your ally in the love department. It helps reduce body fat and also directly elevates testosterone levels — not to mention it boosts your confidence and sex appeal. For best results, focus on compound lifts and explosive movements.

Follow these basic principles when strength training for optimal testosterone production:

Lift explosively.
Lift heavy enough, but not too heavy (moving weight fast can have a good effect on testosterone).
Use compound lifts to activate large amounts of muscle mass.
Focus on body parts that have a high density of androgen receptor sites (particularly the chest, shoulders, and legs), which helps optimize the anabolic response to resistance training, leading to greater muscle hypertrophy and strength gains.
Do sprint intervals to maximize force production in minimal time and to activate fast-twitch muscle fibers.
Work on as much muscle tissue as you can as quickly as possible.

Additionally, to develop even better breath control, more flexibility, greater cardiovascular endurance, and the ability to move energy throughout your body (which especially enhances intercourse), give Kundalini yoga a try. When it comes to sex, I’ve found that to be the most helpful form of yoga.

Ladies, testosterone is essential for you as well, as it's not just a “male hormone.”

Adequate testosterone levels are important for muscle and bone health, sex drive, building muscle, keeping skin supple, enhancing the process of fat tissue lipolysis (whereby stored fat molecules are broken down and released into the bloodstream for energy), and many other anti-aging effects.

Lately, my wife, along with a host of other female biohackers, have begun applying a dab of testosterone cream clitorally prior to sex, for what they describe as a “screamin’ good” orgasm. Turns out they’re onto something. Exercise consistently to maintain healthy testosterone levels and consider bioidentical hormone replacement therapy (just a touch of testosterone cream applied vaginally) if needed.

8. Control Stress

Chronic stress can lead to elevated cortisol levels, competing with testosterone production. Kick stress and high cortisol to the curb through whatever methods help you to feel calm and centered, such as meditation, nature time, breathwork, exercise, saunas, and adaptogenic herbs like ashwagandha.

Personally, I utilize all of these remedies and more, such as time spent in front of a Joovv red light therapy device (which improves performance, recovery, and cellular energy while reducing oxidative stress). Another one of my favorites for red light therapy is the HigherDOSE Infrared Sauna Blanket, which helps you get all of the benefits of saunas in one affordable, portable device (use code BEN to save 15%).

9. Increase Androgen Receptor Density

Present in both men and women, androgens are hormones such as testosterone and androstenedione that are important for normal sexual organ development before birth and also sexual development during puberty. In adults, androgens play a crucial role in libido, physical performance, and sexual function, and also act as precursors to important hormones such as estrogen. Androgen receptors are what allow the body to respond appropriately to androgens. As a general rule, the more receptors you have, the better your body is equipped to respond to your hormones.

Here are some of the better-researched methods to increase androgen receptor density:

Fast (not calorie restriction per se, but ample time between meals and a twelve- to sixteen-hour daily fast)
Sip coffee or consume caffeine (about 2mg per pound of body weight before exercise)
Engage in explosive resistance training (short, fast sessions two to three times per week)
Take L-carnitine (about 2g per day)
Use mucuna (5g or more), forskolin (250mg of a supplement containing 10 percent forskolin taken twice per day), and creatine (5g to 10g per day)

10. Embrace Masculinity

Exploring the “manosphere” over the past few years has taught me a lot about the importance of embracing masculinity, including the need to express and engage in typically manly traits and activities like competition, hunting, lifting weights, leading your family, caring for your woman, building a legacy, and spending time with other men. In fact, suppressing these drives can negatively impact many biological functions, including testosterone production.

To set the record straight: I disagree with the popular manospheric notion that men can operate independently without a feminine essence, (often referred to as “MGTOW,” short for “Men Going Their Own Way”), and I’m not a fan of the infatuation with pickup artistry that’s so prevalent in this community.

That said, I have learned a ton from resources like Future Men by Doug Wilson (and the Canon Press video series by the same name), Iron John by Robert Bly, The Professor in the Cage by Jonathan Gottschall, and even The Rational Male and The Way of the Superior Man. I'd also suggest checking out the books Fit Soul, Endure, and Precepts by (ahem) yours truly for more on the topic of embracing masculinity.

11. Consider Testosterone Optimization Therapy (TOT)

Using testosterone optimization therapy (TOT) is no different than using a health-promoting substance like aspirin, caffeine, or antibiotics. TOT can transform your life by optimizing testosterone levels, thereby boosting confidence, mental outlook, and physical health. It can also reduce body fat, increase muscle mass, and improve heart health. The men who go down the route of therapeutic administration ultimately classify their lives in two different phases: life before TOT and life after TOT.

One of my friends, Jay Campbell, is my go-to resource on this topic. His book, The Testosterone Optimization Bible, and my recent podcast with him are great sources for everything testosterone-related.

Additionally, enclomiphene is an alternative for those concerned about fertility and testicular shrinkage; studies show it can effectively restore testosterone levels while maintaining fertility. Consider trying Maximus's Oral TRT+ Protocol, which features enclomiphene in its breakthrough formulation that delivers a unique release of testosterone designed to improve your energy and body composition without impacting your fertility, liver, kidney, or testicular size.

12. Inject Stem Cells for Erectile Function

In 2017, the European Association of Urology published trial results showing that stem cells can restore sufficient erectile function to allow previously impotent men to have spontaneous intercourse. It worked for eight of twenty-one patients, and it’s the first time that such therapy has enabled men suffering from erectile dysfunction (ED) to have sex without needing other medicines, injections, or implants.

I underwent the same fat-sucking, stem cell harvesting procedure discussed in the aforementioned study. This involved the removal of my adipose tissue, and stem cells were isolated and mixed with platelet-rich plasma (PRP). PRP is a type of plasma that has a higher concentration of platelets (small blood cells containing essential proteins for tissue repair and regeneration) than regular blood.

PRP injections can treat the penis, but I had to wait for my stem cells to multiply. After researching clinics, I found one in Spokane, where my stem cells were shipped. The procedure was quick, and my results were definitely positive and noticeable, including increased size and firmness. While there are concerns about the safety and efficacy of penile stem cell injections, PRP injections are considered generally safe.

Discover More About Pleasure, Sexual Health, and Biohacking with Boundless

There you have it, my friend — whether you're aiming to add some spice to your relationship or are eager to discover more about the fascinating realm of sexual satisfaction, I hope you found this article to be both enlightening and beneficial.

Also, if you enjoyed this article, here's a secret…

That's just a snippet of “Sex: Tantra, Orgasms, Libido, Sexual Satisfaction, Hormones, and Beyond” — an entire chapter dedicated to elevating your sexual health, pleasure, connection, and intimacy in my best-selling book, Boundless.

With Boundless, expect a groundbreaking guide for total human optimization that is meticulously crafted to unravel the mysteries of your brain, elevate your physical prowess, and ignite your spiritual vitality. Whether you aspire to sculpt muscle, incinerate fat, extend your lifespan, indulge in mind-blowing sex, or raise resilient children, Boundless offers you a compass for peak performance in every facet of your life.

You can secure your copy of Boundless right here. Or, if you're just eager to delve into more tips on biohacking your way to a fantastic sex life, explore these resources:

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How to Improve Your Sex Life: 12 Biohacks for Better Orgasms, Sexual Health & Intimacy