Balance for men

How to Naturally Boost Testosterone and Libido

Guys, let’s be real: male hormones are the conductors of your body. They dictate your energy, muscle mass, fat distribution, mood, and yes—your libido. But as you get older, it can sometimes feel like that conductor has dozed off. The tree doesn’t seem as firmly rooted, and the balls… sometimes just hang there like Christmas ornaments with no presents underneath.

Good news: if your hormones are out of balance, you’re not doomed to fate. With the right nutrition, lifestyle, and targeted support, you can restore hormonal balance and get your testosterone and libido roaring again. Orthomolecular therapist Lourens Kalverdijk explains how to naturally support your male hormones.

What Happens to Your Hormones as You Age?

From around age 30, testosterone production drops by 1-2% per year. That’s normal, but factors like chronic stress, too little exercise, lots of sugar and processed foods, alcohol, and a sedentary lifestyle speed up the process and cause hormonal imbalance.

Testosterone fuels:

• Muscle mass
• Energy levels
• Fat burning
• Libido and erection quality

When testosterone drops, you might notice:

• Less desire for sex
• Weaker erections
• Getting tired faster, low drive
• More belly fat and less muscle

The prostate also changes under the influence of DHT (dihydrotestosterone), a “stronger” form of testosterone. The prostate can enlarge, leading to urinary issues and reduced confidence. Classic signs of imbalanced male hormones.

Why Does Libido Drop, and Where Do Erection Problems Come From?

Lower testosterone is a major factor, but rarely the only one. Often involved:

• Stress → high cortisol, low testosterone
• Overweight → more conversion of testosterone to estrogen
• Poor sleep → reduced hormone production
• Unhealthy diet → inflammation, poor blood flow
• Enlarging prostate → urinary complaints and insecurity

Erection problems often stem from poor blood flow combined with imbalanced hormones. This isn’t an inevitable sign of aging you have to accept—it’s a signal your body needs adjustment.

9 Ways to Boost Your Testosterone and Libido

1. Strength Training
   Focus on big compound lifts: squats, deadlifts, bench presses. Train 2–4 times per week and combine with daily walking. This supports testosterone, muscle mass, and insulin sensitivity.
2. Eat Like a King
   Nutrition is key to balanced hormones:
   • Fatty fish (salmon, mackerel, herring)
   • Organic eggs
   • Grass-fed meat
   • Full-fat dairy (if you tolerate it)
   • Avocado, nuts, and seeds
     Avoid processed foods, vegetable oils high in linoleic acid (sunflower oil, chips, fried foods), and sugar as much as possible.
3. Zinc and Vitamin D
   Without zinc and vitamin D, your hormone system stalls.
   • Zinc: oysters, shellfish, meat, pumpkin seeds
   • Vitamin D: sunlight, fatty fish, or a good supplement
4. Sleep Like a Boss
   Nighttime is when your pituitary hormones and testosterone are regulated. Aim for 7–9 hours:
   • Consistent bedtime
   • No screens in the last hour
   • Dark, cool bedroom
     Poor sleep = imbalanced hormones = lower libido.
5. Master Stress
   Chronic stress spikes cortisol and suppresses testosterone. Build daily release:
   • Walks in nature
   • Breathing exercises, meditation, or yoga
   • Real downtime without your phone
6. Avoid Hormone Disruptors
   Xenoestrogens from plastics (cups, bottles, food packaging), certain cleaners, and synthetic fragrances can pressure male hormones. Opt for glass, stainless steel, natural care products, and avoid paper coffee cups with plastic lining.
7. Moderate Alcohol and Sugar
   Alcohol taxes your liver and converts testosterone to estrogen. Sugar spikes disrupt insulin and hormones. Occasional enjoyment is fine, but cutting back structurally is essential for balance.
8. Herbs and Supplements
   Natural support can make all the difference. Think magnesium, omega-3, zinc, vitamin D, and specific herbs for male hormones.
   This is where the Balance Hormone Tincture for Men from Four Leaf Company comes in: a natural formula that supports testosterone and libido, helps restore hormonal balance with plant extracts (like saw palmetto and pumpkin seed) that work with your body—no synthetic or bio-identical hormones.
9. Testosteron verhogen door seks. Regelmatige seksuele activiteit stimuleert testosteron, verbetert doorbloeding en houdt je libido wakker. Gebruik het… of verlies het.

Foods for Libido, Sperm Production, and Prostate

Put these on your plate more often:

• Oysters and shellfish – high in zinc, top for sperm and testosterone
• Fatty fish – omega-3 for better blood flow and less inflammation
• Eggs – building blocks for hormones
• Nuts and seeds – walnuts, pumpkin seeds, hemp seeds
• Watermelon – citrulline supports erection quality
• Avocado and dark chocolate – healthy fats and minerals

This way, you support libido, energy, and prostate at the same time.

The Prostate: A Growing Issue

DHT can cause the prostate to enlarge (BPH) with age, leading to:

• More frequent urination, especially at night
• Weaker stream
• Dribbling

Support it with healthy eating (tomatoes/lycopene, green veggies), enough zinc, and less alcohol/sugar.

Balance Tincture for Men

Think of it as a personal trainer for your hormones: you handle nutrition, exercise, and sleep—the tincture helps steer your body in the right direction.

Join the Testosterone Revolution

Guys, it’s time to take control of your male hormones.
Eat clean. Move strong. Sleep deep. Limit alcohol, sugar, and linoleic acid. Support your body with targeted supplements like the Balance Hormone Tincture.

This way, you restore hormonal balance, boost your libido, and turn your body from a lullaby into a full-on rock concert.

Want to know where your hormonal imbalance comes from and what you can do specifically? Book a consultation with Lourens Kalverdijk, Orthomolecular Therapist & hormone expert, and get your personalized plan.