Why Your Libido Tanked: Understanding Low Libido in Men

One day you think to yourself, “Huh, it’s been a while since I’ve really wanted sex… that’s weird.” Then you can’t stop thinking about it—when was the last time you actually felt a strong desire? Has this been going on for a while? Did something shift?

These are important questions to ask.

Whether you're single or in a relationship, low libido can be your body’s way of saying, “Hey, I need more care, more connection, or maybe a reset.” While this blog will explore some of the most common (and often fixable) reasons behind a dip in desire, it's always a good idea to check in with a trusted doctor or health provider to rule out underlying medical issues.

Let’s dive into some common reasons I’ve seen, in my time as a holistic sex coach, for men with low libido.

Since this is where most men’s minds go first, let’s talk about it:

Testosterone and Low Libido

When men talk about libido, the first thing they usually zero in on is testosterone.

Yes, testosterone levels do naturally decline with age—some studies say it starts around 30, others say 40—but the decrease is only about 1% per year. That’s not nothing, but it’s also not enough to fully explain a sudden or significant drop in sex drive.

If you're experiencing low libido, chances are the root cause goes beyond just aging.

Also, testosterone levels dip when you enter a committed relationship or become a new parent. This is a normal hormonal response, and the good news? It’s totally reversible with the right support.

Low Libido from Lack of Sleep

Sleep isn’t just beauty rest—it’s hormone regulation time.

When you’re not getting enough rest, your body goes into survival mode. Cortisol (your stress hormone) spikes, dopamine (your reward chemical) crashes, and boom: low libido.

If you’re regularly exhausted, your sex drive is probably taking a major hit. Getting 7–8 hours of solid sleep per night is one of the fastest, most natural ways to boost your libido.

How Sedentary Lifestyles Cause Low Libido

Modern life = too much sitting, not enough moving. That adage ‘ move it or lose it’ definitely applies here.

Between desk jobs, driving, and endless scrolling, our bodies aren’t getting the movement they need—and that leads to poor circulation, lower testosterone, and yes, low libido.

Adding in daily movement—even just a walk or some simple stretching—can increase blood flow, improve energy, and support arousal. You probably actually have a gym membership that isn’t being used... start using it!

Want a libido-friendly bonus? Work on hip mobility. Good pelvic movement = better function in the bedroom.

Check out my blog on pelvic floor relaxation for movement tips that support sexual health.

Novelty and Desire: A Low Libido Fix That’s Fun

One of the most overlooked causes of low libido is a lack of novelty.

Thanks to something called hedonic adaptation, the more familiar something becomes, the less excitement it sparks. In long-term relationships or routines, desire can fade—not because anything’s wrong, but because the brain’s bored.

To spice things up and revive your sex drive, try revisiting a hot memory with your partner or introducing something new: lights on instead of off, a cheeky message, a different position, or a new toy.

Small shifts can lead to really big sparks.

Old Habits, Low Libido

As a holistic sex coach, I’ve seen this again and again: the habits you developed in your teens and twenties shape your libido later in life.

Frequent porn use, certain masturbation patterns, or constant exposure to explicit content (like OnlyFans or suggestive IG accounts) can desensitize your arousal system and create real challenges with desire.

If you’re experiencing low libido, this might be a big piece of the puzzle—and the good news is, it can be rewired. If this is the area you know you are struggling with, it’s definitely time to book a call to discuss personalized tips for overcoming highjacked dopamine recpetors.

Diet and Low Libido: What You Eat Matters

Your libido doesn’t run on fumes. It runs on nutrients.

If you’re eating ultra-processed junk, your body doesn’t have the building blocks it needs for hormone production, blood flow, or sustained energy—all of which are essential to sexual desire.

Want to boost your libido easily and naturally? Eat real food. Prioritize healthy fats (think avocados, nuts, quality olive oil), quality protein, greens, and stay hydrated. Fuel your body like you want it to feel good.

Low Libido Isn’t a Life Sentence

Low libido isn’t random—it’s information. It’s your body waving a little flag saying, “Hey, I need support.” And the amazing thing is: with the right tools, you can turn your desire back on. With purposeful intention, you can even increase your libido beyond past experiences!

Whether it’s stress, sleep, old habits, or lifestyle patterns, there are real, doable ways to revive your sex drive.

If you’re ready to stop pretending this isn’t a thing—and actually want to feel alive, connected, and confident in your body again—I’m here. No shame, no weird performance pressure. Just real support, from someone who gets it.