From Sex Chocolate to Real Sexual Health

Why Testosterone, Blood Sugar and Nutrition Matter More Than Gimmicks

Last week, Body and Soul reshared an interview I did for The House of Wellness titled “What is sex chocolate and does it actually work?”.

The story explored a trending product containing chocolate and aphrodisiac herbs, but while the idea might be fun and flirtatious, we need to bring the conversation back to real, evidence-based sexual health.

Sexual function is one of the most sensitive indicators of our internal health. Changes in libido, arousal, mood and performance are often early warning signs of hormone imbalance, poor blood sugar regulation, cardiovascular issues or excess inflammation. And this applies to men and women alike.

The good news is, the very same foundations that support metabolic health, whole food nutrition, exercise, sleep and stress management are also key drivers of sexual vitality and hormone optimisation.

Sexual Function Reflects Metabolic Function

Whether it’s testosterone and nitric oxide in men, or estrogen and progesterone in women, hormones don’t operate in isolation. They’re regulated by the brain, nourished by fats and proteins in our diet, and influenced by blood sugar levels and inflammation.

Low libido or poor sexual performance may be linked to low testosterone, but also to high visceral fat, insulin resistance, nutrient deficiencies or vascular damage. In both men and women, stable blood glucose and inflammation control are essential to support healthy hormone production and function.

Visceral Fat, Insulin Resistance and Low Testosterone

Abdominal fat actively suppresses testosterone through the conversion of testosterone to estrogen via the enzyme aromatase [1]. It also releases pro-inflammatory cytokines that interfere with the brain’s regulation of sex hormones.

Insulin resistance adds another layer of dysfunction. It suppresses the hypothalamic-pituitary-gonadal axis, reducing luteinising hormone — which is needed for testosterone production [2]. Research shows that men with type 2 diabetes are almost twice as likely to suffer from clinically low testosterone levels [3].

The cycle is self-reinforcing: more belly fat leads to lower testosterone, which reduces muscle mass, increases fat storage, and worsens insulin resistance.

Blood Flow, Nitric Oxide and Performance

Sexual performance depends on proper blood flow. Nitric oxide is a naturally occurring compound that relaxes blood vessels, increasing circulation to the genitals during arousal. It is essential for achieving and maintaining erections, sensitivity and overall sexual function [4].

But nitric oxide production declines with age and is suppressed by inflammation, high blood pressure, insulin resistance and lack of physical activity [5]. This is why men with cardiovascular risk factors often notice changes in sexual performance before a heart event.

Foods like beetroot, spinach and rocket boost nitric oxide naturally [6], and strength training helps restore vascular health, supporting both physical and sexual performance.

Women, Libido and Metabolic Health

For women, sexual health is influenced by fluctuating levels of estrogen, progesterone and testosterone — but also by mood, blood sugar, gut health and inflammation.

High insulin levels and blood sugar variability can interfere with sex hormone production and blood flow, affecting libido and comfort. During perimenopause and menopause, declining estrogen can reduce blood flow and sensitivity even further, especially when compounded by poor metabolic health [7][8].

Supporting estrogen metabolism through gut health and fibre, and stabilising blood glucose through low glycaemic eating, can significantly improve energy, arousal and emotional wellbeing.

What to Eat to Support Libido and Hormones

Supporting sexual health starts with nutrition that fuels the systems behind it — vascular, hormonal, neurological and metabolic. There’s no “one food fix,” but a pattern of eating that nourishes your body from the inside out.

For men:

• Beetroot, spinach, rocket – Nitrate-rich foods that support nitric oxide production [6]
• Zinc-rich foods like oysters, red meat, eggs and pumpkin seeds – Essential for testosterone production [9]
• Healthy fats like avocado, olive oil and nuts – Support hormone synthesis and satiety [10]
• Lean protein and low-GI carbs – Stabilise blood sugar and preserve muscle [11]

For women:

• Flaxseeds and soy – Contain phytoestrogens to support hormone balance
• Iron-rich foods – Lentils, red meat and dark leafy greens help maintain energy
• Berries and brightly coloured vegetables – Antioxidants to support blood flow and cellular repair
• Fibre-rich whole foods – Help metabolise and eliminate excess estrogen via the gut [12]

How Be Fit Food Supports Sexual and Metabolic Health

Be Fit Food’s programs, including Be Fit Man and our 7 or 14 Day Metabolism Reset, are scientifically designed to reduce visceral fat, improve insulin sensitivity, stabilise blood sugar and support hormone balance.

These are not just weight loss programs. They are clinically structured interventions to reset the body’s metabolism and help reduce inflammation, regulate appetite and improve energy, all key drivers of libido and sexual performance.

How to Personalise Your Be Fit Food Program for More Energy or Protein

If you’re more active, not looking to lose weight, or have higher nutritional requirements, it’s easy to adjust your Be Fit Food program safely and effectively:

• Add healthy fats – A handful of nuts (~180 kcal), a tablespoon of olive oil (~120 kcal) or a whole avocado (~250–300 kcal) can add 500+ calories a day
• Boost protein – Add high-protein yoghurt (200g = ~20g protein), an extra egg, tinned tuna, or use a Be Fit Food–approved protein booster
• Switch to full-fat dairy or add milk to smoothies and coffee for extra energy and nutrients
• Refer to the Recommended Extras List – Includes approved, low-carbohydrate foods that align with the metabolic reset
• Aim for around 1.6g of protein per kg ideal body weight per day if building or maintaining lean muscle. This may mean adding 50 to 100 g of extra protein per day for athletes or highly active individuals

Whether you’re following Be Fit Man or the original Metabolism Reset, these flexible strategies make it easy to customise your plan while staying true to the clinical principles that drive results.

Final Thoughts...

Sexual health is not about short-term fixes or novelty trends. It’s a reflection of your internal health — your metabolism, your hormones, your circulation, and your energy systems working together.

When libido or performance change, it’s worth looking deeper. Often, what feels like a sex-drive issue is really a sign that the body needs support — whether that’s stabilising blood sugar, reducing inflammation or shifting body composition.

And the path to improvement doesn’t start with sex chocolate. It starts with food, movement, sleep, and the choices you make each day to support the healthiest version of you.

See Body & Soul Article here: Does sex chocolate work? The science behind libido chocolate | body+soul

References

1. Grossmann M. Low testosterone in men with type 2 diabetes: significance and treatment. J Clin Endocrinol Metab. 2011;96(8):2341–2353.
2. Pitteloud N et al. Relationship between testosterone levels, insulin sensitivity and mitochondrial function. Diabetes Care. 2005;28(7):1636–1642.
3. Kapoor D et al. Clinical and biochemical assessment of hypogonadism in men with type 2 diabetes. Diabetes Care. 2007;30(4):911–917.
4. Moncada S, Higgs A. The L-arginine nitric oxide pathway. N Engl J Med. 1993;329(27):2002–2012.
5. Vlachopoulos C et al. Prevalence of erectile dysfunction in men with coronary artery disease. Eur Heart J. 2006;27(22):2613–2619.
6. Webb AJ et al. Acute blood pressure lowering and vasoprotective effects of dietary nitrate. Hypertension. 2008;51(3):784–790.
7. Santoro N. Mechanisms of premature ovarian failure. Ann N Y Acad Sci. 2003;997:395–401.
8. Traish AM et al. Role of androgens in female sexual function. J Sex Med. 2007;4(2):292–301.
9. Prasad AS. Zinc in human health: effect on immune and reproductive health. Mol Med. 2008;14(5-6):353–357.
10. Gillingham LG et al. Monounsaturated fats and hormonal balance. Lipids. 2011;46(3):209–228.
11. Ludwig DS. Glycemic index and insulin dynamics. JAMA. 2002;287(18):2414–2423.
12. Plottel CS, Blaser MJ. The gut microbiome and estrogen metabolism. Cell Host Microbe. 2011;10(4):324–335.