Evidence based 
Table Of Contents
What is Fasting & How Does it Affect Your Sexual Health?
Fasting involves abstaining from food or drink for a specific period. This practice offers various health benefits like weight loss, improved insulin sensitivity, and increased autophagy. (Autophagy is the process by which the body breaks down and recycles old or damaged cells.)
Your sexual health can be significantly impacted by fasting through hormone fluctuations and energy changes. Depending on the fasting method, your metabolism might slow down, potentially decreasing testosterone levels in men, which can reduce sexual desire and drive.
Fasting also affects the circulation of hormones including human growth hormone and progesterone. Extended fasting periods may inhibit the production of hormones essential for proper reproductive system function.
Research on intimacy during fasting has shown mixed results. Some studies suggest that intermittent fasting could help with erectile dysfunction and increase sexual satisfaction in men with obesity or metabolic syndrome, possibly due to improved insulin sensitivity and reduced inflammation.
However, fasting reduces nutrient availability and energy substrates needed for physiological processes, potentially negatively affecting sexual health quality. Some research indicates that prolonged fasting or calorie restriction can adversely impact reproductive health, causing decreases in both libido and sperm quality.
It’s important to note that many of these studies used animal models, and more research is needed to determine if similar effects occur in humans.
It is also important to note that fasting, prolonged fasting or fasting for extended periods, can cause stress on the body and may lead to dehydration, electrolyte imbalances, and other potential health risks. For safety and health reasons, if you are considering fasting, it’s important to talk to your healthcare provider first. Be sure to discuss any potential risks or concerns related to your sexual health with your provider.
Can You Have Sex While Fasting?
Yes, having sex while fasting is generally physically safe. Fasting doesn’t directly affect your ability to have sex, though it may influence your energy levels and libido. Some people experience decreased sex drive during fasting periods, while others might feel an increase in sexual desire.
For those fasting for religious reasons, rules about sexual activity vary by faith. Most Islamic traditions involve abstaining from physical intimacy during fasting periods. Other religions like Christianity or Buddhism have different guidelines regarding sexual activities during fasts. Religious faith traditions maintain diverse codes and specific guidelines around sexuality during fasting.
Some religious fasts limit water intake as well as food. If you become dehydrated from fasting, this may affect vaginal lubrication or erectile function. It’s vital to listen to your body and prioritize comfort and safety. If you feel weak or dizzy, it’s better to wait until after breaking your fast when you can properly hydrate and fuel your body.
Fasting and Sex Drive – How It Affects Hormone Levels
Fasting and sex drive are connected through hormonal changes. Research shows that fasting can alter testosterone and estrogen levels, which often results in fluctuations in libido. This hormone shift happens because your body diverts energy from reproduction to essential functions during food scarcity.
Extended fasting has been linked to decreased production of dopamine, a neurotransmitter responsible for triggering pleasurable activities, which can further impact sexual desire.
● In men, fasting can increase levels of luteinizing hormone (LH), follicle-stimulating hormone (FSH), and testosterone. These hormones are crucial for male reproductive health and can contribute to heightened sex drive.
● In women, fasting affects the balance of hormones, particularly estrogen and progesterone, impacting sexual desire. Some women may experience decreased libido during fasting due to these hormonal changes.
While studies suggest potential benefits, regular fasting should only be done with medical guidance. Excessive fasting can cause health problems and nutritional deficiencies.
The effects of fasting on libido vary significantly between individuals, with no definitive pattern. Other factors like stress, sleep quality, and overall health also influence sex drive. If you’re concerned about how fasting might affect your sexual health, consult with a healthcare provider.
Does Water Fasting Affect Sex Drive?
Water fasting and sex drive have a complex relationship. During water fasting, where you consume only water for a period, your body undergoes significant changes that can directly impact libido. The lack of nutrients during water fasting puts your body in a state of stress, potentially lowering testosterone and estrogen production.
In the short term, water fasting often leads to fatigue, weakness, and reduced energy levels, which naturally decrease sexual interest and performance. The dehydration risk during water fasting can also reduce natural lubrication and blood flow necessary for sexual function.
For longer water fasts (beyond 24 hours), your body may experience more profound hormonal shifts as it enters survival mode. At this point, reproduction becomes a lower biological priority, and sex drive typically diminishes significantly.
Water fasting is one of the more extreme forms of fasting and should only be practiced under close medical supervision. For most people interested in the benefits of fasting without the severe impacts on libido, intermittent fasting or time-restricted eating provides a more balanced approach.
Intermittent Fasting and Sexual Performance
Intermittent fasting can have both positive and negative effects on sexual performance. On the positive side, this fasting approach often leads to weight loss and improved metabolic health, which may enhance blood circulation and hormone balance – both crucial for sexual function.
For men with metabolic syndrome or obesity, intermittent fasting can improve insulin sensitivity and reduce inflammation, potentially alleviating erectile dysfunction and increasing testosterone levels. These improvements may translate to better sexual stamina and performance.
Women practicing intermittent fasting might experience hormonal benefits if done properly, though excessive restriction can disrupt menstrual cycles and hormone production, which may negatively impact libido.
The timing of your fasting window matters for sexual performance. Having sex during a fasted state might result in less energy and stamina, while planning intimate moments during your eating window can provide better performance.
For optimal results, maintain a nutrient-dense diet during eating periods to support hormone production and energy levels. Stay well-hydrated throughout both fasting and eating windows to ensure proper circulation and natural lubrication.
Long-Term Fasting and Libido – Risks & Side Effects
Meeting your nutrient needs remains crucial even during extended fasting periods. Long-term fasting without proper medical supervision presents risks and side effects that may affect libido and sexual health. These include:
Nutritional Deficiencies
Long-term fasting can lead to nutrient deficiencies, including zinc, magnesium, or vitamin D deficiency. These nutrients are vital for sexual health and overall vitality and libido. For example:
● Zinc plays a critical role in testosterone production, which is essential for sexual desire and performance.
● Magnesium is vital for muscle function, including the muscles involved in sexual activity.
● Vitamin D plays a role in sexual health and has been linked to increased testosterone levels and improved erectile function.
Hormonal Imbalances
Prolonged fasting affects various hormone levels, including testosterone and estrogen. Testosterone is essential for male sexual health, while estrogen is crucial for female sexual health. If these hormone levels drop too low due to extended fasting, libido and sexual function can decrease. The impact on hormone levels varies by individual and the specific fasting regimen followed.
Stress and Fatigue
Prolonged fasting can stress your body and cause fatigue, affecting desire and performance. Your body focuses on conserving energy during extended fasts and may not have resources for sexual function. The hormonal stress response from long-term fasting can decrease intimacy. Listen to your body and prioritize your health. If you notice negative effects on your sexual health, consider adjusting your fasting regimen or seeking medical advice.
Dehydration
Dehydration negatively affects your body, potentially causing reduced physical performance, fatigue, or discomfort. Long-term fasting should only occur under medical supervision. Proper hydration and nutrient intake help prevent these issues. Extended fasting requires guidance from a licensed healthcare professional.
Malnutrition
Malnutrition from prolonged fasting presents serious health risks. Symptoms like a weakened immune system and fatigue negatively impact sexual health. Ensuring your body receives enough essential nutrients, including vitamins, minerals, and protein, is vital for maintaining overall health and wellness. Always consult a qualified healthcare provider before starting any fasting regimen to ensure your health and safety.
Does Fasting Help Sexually? Benefits for Your Sex Life
Does fasting help sexually? The evidence suggests some potential benefits when done correctly. Short-term fasting can increase testosterone levels in men, which may enhance libido and sexual performance. Intermittent fasting has been linked to improved insulin sensitivity and reduced inflammation, both of which support better sexual function.
Weight loss from fasting can improve body image and self-confidence, often translating to better sexual experiences. Additionally, the discipline of fasting can heighten mindfulness and body awareness, potentially increasing sexual pleasure and connection.
For some people, the energy surge that comes after adapting to intermittent fasting can provide more stamina for sexual activity. The hormetic stress of fasting may also improve circulation throughout the body, including to the genital region, enhancing arousal and sensitivity.
However, these benefits typically appear with moderate, well-planned fasting schedules rather than extreme or prolonged fasting. The key lies in finding a fasting routine that supports your hormonal balance rather than disrupting it.
Remember that individual responses vary greatly. What works for one person may not work for another, and finding the right balance requires patience and attention to your body’s signals.
How to Correctly Incorporate Fasting to Improve Libido
The impact of fasting and libido varies by individual physiology and lifestyle factors. Here are ways to protect your sexual health during fasting:
● Avoid prolonged fasting:
Long-term fasting can negatively affect general health, libido, and sexual wellness. Instead, consider shorter fasts like intermittent fasting or time-restricted feeding, which offer potential health benefits without severe drawbacks.
● Maintain adequate nutrient intake:
Prevent nutrient deficiencies by consuming a balanced diet with sufficient essential vitamins and minerals. Foods rich in zinc, magnesium, and vitamin D—like nuts, seeds, fish, and dairy products—are particularly beneficial for sexual health. Consult a registered nutritionist or doctor about your specific diet plan.
● Stay hydrated:
Dehydration can negatively affect sexual performance, so stay well-hydrated during fasting periods. Drink plenty of water and electrolyte-rich fluids to maintain proper hydration.
● Avoid overexertion:
While exercise benefits sexual health, overexertion during fasting can lead to fatigue and physical stress. Avoid overtraining and prioritize recovery to maintain optimal health and performance.
● Listen to your body:
Pay attention to how fasting affects you and adjust accordingly. If you experience negative side effects like fatigue or decreased libido, consider modifying your fasting regimen or seeking medical advice.
The Science Behind Intermittent Fasting and Male Libido
Research specifically examining the relationship between intermittent fasting and male libido remains limited. However, some studies have suggested positive impacts on men’s sexual health. A 2017 study in the Journal of Sexual Medicine found that men following a calorie-restricted diet for two years experienced significant improvements in erectile function and sexual desire compared to a control group. While this study didn’t specifically examine intermittent fasting, it suggests dietary restriction may positively affect male sexual health.
Another study published in the World Journal of Men’s Health in 2020 investigated intermittent fasting effects on male rats. The research found that rats undergoing intermittent fasting had improved sexual function and increased testosterone levels compared to non-fasting rats. While more human research is needed to fully understand the relationship between intermittent fasting and male sexual health, these studies suggest calorie restriction, including intermittent fasting, may offer potential benefits. Consult your doctor about the possible advantages of intermittent fasting for your specific situation.
Fasting and Female Libido: What Research Shows
Research on fasting and female libido shows complex interactions between metabolic states and hormonal balance. Women’s sexual desire is closely linked to hormonal fluctuations, particularly estrogen and progesterone levels, which fasting can significantly influence.
Short-term intermittent fasting may initially increase stress hormones like cortisol, which can temporarily dampen sexual desire in women. However, as the body adapts to fasting patterns, some women report improved body image, energy levels, and mood – all factors that can positively influence libido.
Longer fasting periods (beyond 24 hours) may disrupt menstrual cycles in some women, especially those with lower body fat percentages. This disruption can affect sexual interest and arousal. Women with a history of hormonal imbalances should approach fasting with particular caution.
For women experiencing perimenopause or menopause, fasting effects on libido vary widely. Some report that intermittent fasting helps manage weight gain and mood swings associated with hormonal transitions, indirectly supporting sexual wellness. Others find that fasting exacerbates hot flashes and sleep disturbances, potentially reducing sexual desire.
The most promising approach for women appears to be gentle forms of time-restricted eating (such as a 12-14 hour overnight fast) rather than more aggressive fasting protocols. This provides metabolic benefits without severely disrupting hormone production.
How to Balance Fasting and Sexual Health
Finding the right balance between fasting and sexual health requires personalized attention to your body’s signals. Start with moderate fasting approaches like the 16:8 method (16 hours fasting, 8 hours eating) rather than extended fasts, especially if maintaining libido is important to you.
Time your intimate moments strategically. Sexual activity often feels more enjoyable during your eating window when energy levels are higher. If you notice decreased desire during fasting periods, consider adjusting your fasting schedule to ensure you’re properly fueled before planned intimate encounters.
Pay special attention to nutrition during eating windows. Include foods that support sexual health, such as:
● Zinc-rich foods (oysters, pumpkin seeds, beef) for testosterone production
● Healthy fats (avocados, olive oil, nuts) for hormone synthesis
● Antioxidant-rich fruits and vegetables to support circulation
● Adequate protein to maintain muscle mass and energy
Hydration remains crucial even during fasting periods, as dehydration can negatively impact arousal and lubrication. Aim for at least 8-10 cups of water daily, more if you’re active.
Consider cycling your fasting regimen rather than maintaining the same pattern indefinitely. This might mean practicing intermittent fasting on weekdays but relaxing the schedule on weekends, or taking periodic breaks from fasting altogether to allow your body to reset hormonally.
Most importantly, listen to your body. If you notice persistent negative changes in your libido or sexual function during fasting periods, it may be a sign that your current fasting approach isn’t right for your body. Be willing to adjust or discontinue fasting if needed to maintain optimal sexual health.
Share on Facebook
Share on Twitter
William is from Canada, he is passionate nutrition & wellness writer. William understands that the topic of wellness is still not well understood, so his goal is to enlighten and teach people how to live healthier and happier in their bodies.
Courtney Barber is a mental health counselor, health writer, wellness educator, and founder of Belladonna Wellness. She holds a Master’s degree in Clinical Mental Health Counseling and an undergraduate degree in Health Arts, both from Goddard College in Plainfield, VT. Courtney is currently in private practice in the Albany, NY area and is also a virtual clinician at Holistic Wellness and Recovery, based in Buffalo, NY. Additionally, Courtney is Director of Behavioral Health at MyRosalie.com, a nationally recognized administrator of behavioral health programs for labor unions and professional associations. Courtney has written for publications such as Health Digest, recovery.org, American Addiction Centers, and the Massachusetts Teachers Association.
The exploration of hormonal changes and potential impacts on libido is enlightening. The reminder to prioritize overall health and consult with healthcare providers adds a thoughtful touch to the discussion on fasting and sex drive. Thank you for the informative insights!
Hi, Emily!
Glad you found some insights in the article. 😊🌸