The Dr. Hyman Show - How Your Sex Drive Is Influenced By Hormones, Diet, and Lifestyle

Episode Date: March 29, 2024

View the Show Notes For This Episode Get Free Weekly Health Tips from Dr. Hyman Sign Up for Dr. Hyman’s Weekly Longevity Journal In our recent Health Bites episodes, we’ve delved into the research on how our dietary choices and lifestyle impact our hormones and sexual health. From disruption caused by our sugar-heavy diets to the stressors of modern life and invisible threats of environmental toxins, our hormones often bear the brunt of our daily decisions. The good news is that there are many things we can do to bring our hormones and sexual health back in balance.  Today, I'm delighted to bring back a standout Health Bites episode, which offers a brief overview of our sexual health series along with actionable strategies to enhance your sexual health, starting now. In this episode, I discuss: The biggest killer of sex drive (2:32) How sugar messes up our hormones (3:12) The link between insulin resistance, hormones, and sexual dysfunction (5:00) How dietary fat plays a crucial role in our sex hormones (6:40) Environmental toxins as a hormone disruptor and driver of sexual dysfunction (7:30) Strategies to activate your sex drive (9:23) Peptides for optimizing sexual function in men and women (11:13) This episode is brought to you by Rupa University and Momentous. Rupa University is hosting FREE classes and bootcamps for healthcare providers who want to learn more about Functional Medicine testing. Sign up at RupaUniversity.com. Head over to livemomentous.com/mark for 20% off creatine, collagen, and all of their best-in-class products.

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slash mark for 20% off. Hey everybody, it's Dr. Mark Hyman. Welcome to the doctor's pharmacy. That's pharmacy with an F, a place for conversations that matter. And today we have a special feature called health bites where I'm bringing you little steps that can improve your health over time. Today we're going to talk about sex and sex drive and what messes it up and how to increase it. So listen up. This is a topic that's interesting to all of us.

First, I want to just say the biggest killer of sex drive is something you might not think about, but ultimately it's sugar. Of course, it's sugar because that's all they talk about is sugar, but it is the driver of so much of what's wrong with our health and even our sex life. So how does this all work? We're going to talk about how hormones work, about insulin, cortisol, testosterone, growth hormone, leptin, a lot of things that relate to sex drive. I'm also going to give you a few additional very interesting tips that you might not have heard about before about what increases libido and also what other things in your lifestyle kill your sex drive and what things you can do to improve it. So stay

tuned. Here we go. How does sugar play a role in messing up our hormones? Well, we know very clearly that insulin resistance, this phenomenon I've talked about for decades, which is where we start to accumulate fat around our organs, belly fat, is driven by sugar and starch in our diet. And that sugar and starch does a number of things besides just pour on the pounds and increase inflammation. It has effects in both women and men that are really bad for sex. For women, high levels of insulin and insulin resistance lead to dysfunctions in your hormones by causing higher levels of insulin and insulin resistance lead to dysfunctions in your hormones by causing higher levels of androgens, particularly DHEA and other androgens, androstenedione, that lead to hair loss on your head and hair growth on your face and acne. It's not a lot of fun. And that's definitely

a buzzkill. And also it affects your overall kind of mood, energy, and libido. In men, something happens that's quite different. Actually, what you see is a real drop in testosterone levels. This drop in testosterone levels is sort of inversely related to your insulin resistance. The more insulin resistant you are, the more belly fat you have, the more body fat you get, the more estrogen you make, the less testosterone you make, and you end up having very low testosterone, which has a huge effect on libido. So if you really want to keep going for a long time and have a great sex life, you've got to cut out the starch and sugar, and it's going to affect every other area of your

life as well. So obviously, not only does it affect your sex life, but it affects your cardiovascular risk, your cancer, dementia, and many, many other things. So big, big deal. Make sure you're not insulin resistant because that screws up sex hormones for both men and women and leads to impaired sexual drive and function. Also, by the way, what happens is you decrease blood flow. The more insulin resistance you have, the more vasculitis you have, the reduction in blood flow leads to decreased function in your sex organs, both in male and female sex organs. So it's really important to keep your blood flowing if you want to keep going, if you know what I mean. Now, leptin is interesting. Leptin is another hormone that we see go up.

And it's not directly correlated with sex drive, but it increases when you are more insulin resistant. So leptin is the break on your appetite. But what happens is it doesn't work so much because of the insulin resistance and leptin keeps going up. And that causes you to have more hunger and more leptin resistance, and it's just a vicious cycle. The other hormone that really is a big factor in sex drive and function is cortisol. Nobody wants to be making out when you're super stressed. And cortisol has a number of effects that are quite harmful, including increasing insulin resistance. It prevents erections in men

and reduces libido. And so you basically know that when you're stressed out, you don't want to make out. So it's better to learn how to reduce cortisol through various lifestyle strategies, including obviously things like meditation, yoga, breath work, getting your mind right, your beliefs, your attitudes. There's a lot of work we've done on that on the podcast, but it's really important to learn how to navigate stress in your life and not be overtaken by it because a lot of the stress that we have is what happens in our minds. It's not necessarily what's happening to us, and that's something we have control over. There's also some interesting data data about low fat diets as a big factor.

Low fat diets were promoted for years as a way to lose weight. They clearly don't work. Uh, in fact, you know, large trials, uh, reviews of all the literature show that when you compare low fat diets to, um, low carbohydrate diets, the low fat diets always lose. Uh, and I, when I say carbohydrates, I mean, starch and sugar. Now, why is that important? Because all your sex hormones are made from fat. They're made from cholesterol, in fact.

All the sex hormones, the building block for all of them is cholesterol. So if you're really dramatically reducing your cholesterol with aggressive use of statins, that also can affect your hormone levels too, because they're all connected. So eating more fat, and particularly in men, particularly eating more saturated fat increases your testosterone levels. Also, environmental toxins are real endocrine disruptors, and they definitely drive our sexual dysfunction. And the toxins that we know are, we call xenoestrogens or xenoxenobiotics they disrupt hormone function for both men and women they've been linked to you

know various kinds of birth defects fertility issues decreased sperm count changes in birth rates due to the effect of these environmental toxins and toxins so and also they can make you a little nuts. If you ever remember Alice in Wonderland, mercury is something that they used to create these felt hats. And the Mad Hatter and the Mad Hatters in history were because the hat makers used mercury to stiffen the felt in the hats, which led them to be crazy or mad. Lead also has very negative effects on our mood and cognitive function and behavior. So it's really important. Also, we want to avoid hormones in our food. There's a lot of hormones in dairy naturally occurring, but also added in growth

hormone. There's also a lot of hormones in meat when they conventionally grow them and raise them through injecting estrogen pellets in their ears and other things that they do. So I think it's not something you really want to do. It's not something you want to be eating and you want to avoid those things. Sugar, as I mentioned, was a big problem, but also diet drinks are not the answer either because they lead to increased craving for sweets. They increase insulin resistance. They increase diabetes, obesity. It's quite interesting to see that these non-caloric compounds have information in them that affect your hormones and metabolism and insulin levels. And that actually adds to the

risk of obesity and diabetes. All right. So what do we know about how to activate your sex drive? Well, the first thing is that there's a lot of things you can do to fix it. First is your diet. And diet plays such a role in our overall health, including our sexual function. So eating a healthy, whole foods, phytonutrient rich, low glycemic, good fat, fiber rich diet is going to make a huge difference in your overall health and in your sexual drive and function. And it normalizes your hormone levels as well. Another thing that's really powerful is exercise. Exercise not only discharges stress

and improves insulin sensitivity, but strength training in particular, particularly in men, actually increases testosterone levels. And men and women both have testosterone and they both need testosterone for sexual desire and function. So getting those levels up is really important. So strength training can be helpful for both men and women in terms of desire and function as well. So also interval training helps with reducing cortisol, boosting growth hormone, improving testosterone.

There's a lot of ways you can work out to help you feel better. Also, a number of supplements can be very helpful. A multivitamin mineral is really important. Your sex hormones require these nutrients to function properly. Vitamin D, zinc, and omega-3 fats, really, really important. And then the other thing is that sometimes you can, herbs can be helpful. So ashwagandha, there's a number of different products out there. Libido Stim for men and libido stim for women contains a number of different herbs that have been formulated to actually improve sexual desire and function. Also alcohol is probably one of the worst things.

It definitely always has been taught that the more alcohol you drink, the desire goes up but the ability goes down. So who said that right? I think William Shakespeare. It provokes the desire but takes away the performance. So it's kind or who said that? I think William Shakespeare provokes the desire, but takes away their performance. So it's kind of a double-edged sword. A glass of wine may be okay, but be careful of alcohol and stress. Learn how to manage your stress response because that plays a big role. Uh, there's some interesting things, uh, coming down the pike. Uh, peptides are an

interesting, uh, new innovation in both, uh, low sexual desire and function in both men and women. And there's a particular peptide called PT-141 that's available on the market that can be prescribed by doctors that has been shown to increase sexual desire. And it works through a pathway called alpha-MSH. But this pathway seems to, these melanocortin receptors seem to regulate sexual desire and function, and they can be a great adjunct to anybody who's looking to up their ante on their sex drive and performance. Thanks for listening today. If you love this podcast, please share it with your friends and family. Leave a comment on your own best practices on how you upgrade your health and subscribe wherever you get your podcasts.

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Again, that's drhyman.com forward slash Mark's Picks. Thank you again, and we'll see you next time on The Doctor's Pharmacy. This podcast is separate from my clinical practice at the Altra Wellness Center and my work at Cleveland Clinic and Function Health, where I'm the chief medical officer. This podcast represents my opinions and my guests' opinions, and neither myself nor the podcast endorses the views or statements of my guests. This podcast is for educational purposes only. This podcast is not a substitute for professional care by a doctor or other qualified medical professional. This podcast is provided on the understanding that it does not constitute medical or other professional advice or services. If you're looking for your help in

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