3 Ways to Increase Low Testosterone Naturally
Low testosterone is one of the most common hormonal root causes of low libido.
If your sex drive feels low, nonexistent, or like it disappeared out of nowhere, this is one of the first places I look.
(If you want a full breakdown of other hormones involved, you can read more here: 4 Hormonal Causes of Low Libido.)
Now, let’s clear something up:
Testosterone is not just a “male hormone.”
As women, we need testosterone for:
- Libido and sexual desire
- Muscle strength
- Bone health
- Brain function
- Energy and motivation
And when it’s low?
Sex might not even cross your mind.
But if you want it to… and your body just isn’t there… let’s talk about how to support it naturally.
1. Strength Training (Yes, You Need to Lift)
When it comes to increasing testosterone naturally, exercise is one of the most effective tools.
And not just any exercise.
Strength training, especially using larger muscle groups like:
- Legs
- Back
- Chest
- Arms
…has been shown to support healthy testosterone levels.
Now, this does not mean you need to become a bodybuilder or live at the gym.
But if your current routine is only:
- walking
- yoga
- pilates
- barre
…it may not be enough to stimulate testosterone production.
Your body responds to challenge.
So in addition to your current movement, consider adding:
- weight lifting
- resistance training
- push, pull, squat, and hinge movements
Not only will this support your libido…
it’s also one of the best things you can do for your long-term bone health.
So yes, lift the weights.
For your hormones… and for your sex life.
2. Reduce Stress (Because Cortisol Kills Libido)
We all know stress impacts our health.
But what many women don’t realize is just how directly it impacts testosterone and libido.
When you are stressed, your body produces cortisol.
And cortisol and testosterone have an inverse relationship:
As cortisol goes up, testosterone goes down.
This is why so many women feel like their desire disappears during stressful seasons of life.
Not because something is “wrong” with them…
…but because their body is prioritizing survival over reproduction.
Simple Ways to Support Stress + Hormones
You don’t need a perfect routine. But you do need some level of intentional regulation.
Start with:
Prioritize Sleep
Aim for 7–8 hours of sleep each night.
And yes… this means getting your phone out of your bedroom.
Your nervous system cannot fully rest when it is constantly stimulated.
Even small shifts here can have a significant impact on your hormones.
Add a Daily Nervous System Practice
This can be:
- breathing exercises
- meditation
- prayer
- qigong
- time outside
If you need a simple place to start, apps like Insight Timer can be helpful.
Practice Saying No
This one matters more than most people want to admit.
Every time you say yes to something, you are saying no to something else.
And often, as women, we say yes to:
- obligations
- expectations
- responsibilities
…at the expense of:
- rest
- connection
- intimacy
- our own desires
So I’ll say it like this:
Say yes to your libido.
3. Eat to Support Blood Sugar + Hormones
One of the most overlooked factors in hormone health is blood sugar balance.
Blood sugar crashes create stress in the body, and as we just talked about, stress suppresses testosterone.
Eating regular, balanced meals is one of the simplest ways to support your hormones.
Focus on meals that include:
- Protein
- Healthy fats
- Carbohydrates
All three macronutrients play a role in supporting hormone production, including testosterone.
This does not need to be complicated.
It just needs to be consistent.
What This Means for Your Libido
If your testosterone is low, your libido is not “broken.”
Your body is responding to:
- stress
- lack of stimulation (exercise)
- unstable blood sugar
- hormonal imbalance
When you support these areas, desire often begins to return.
Not because you forced it…
…but because your body feels safe and supported again.
Want to Understand Your Low Libido More Deeply?
If you are tired of surface-level advice and want to actually understand your body, this is exactly what I created this for.
Decoding Desire: A 4-Week Immersion
This experience is designed to help you:
- Understand the root causes of low libido
- Reconnect with your body and desire
- Support your hormones and nervous system
- Reclaim your sensuality in a way that feels aligned and natural
This is not about forcing desire.
It is about understanding it.
Want Ongoing Support for Your Hormones?
If you are looking for deeper, ongoing support as you rebalance your hormones, the Womanhood Wellness Membership is where we bring this work together.
Inside, you’ll find support for:
- Hormone balance
- Libido and intimacy
- Fertility and cycle health
- Energy, mood, and overall well-being
This is a space where you learn how to work with your body instead of feeling disconnected from it.
Learn more here:
www.womanhoodwellness.com
Final Thoughts
Low testosterone is one piece of the libido puzzle.
But it is a powerful one.
And when you support your body through movement, stress regulation, and nourishment, you are not just improving your hormones…
You are creating the conditions for desire to come back online.
