WelleCo Educator and Nutritionist Zoe Bingley-Pullin shares both her personal experience and professional knowledge to explore how desire evolves through different stages of life — and how the right nutrition, lifestyle, and support can help nurture intimacy and vitality.

I’ve been with my husband for 23 years, and I can say that my libido has been closely linked to my hormonal journey. The good thing is, and often what we don’t realise, is that just because we get older, it doesn’t mean our libido has to decline. In fact, when we combine the right nutrition, sleep, supplements, and support, desire can improve. As we mature, we often communicate better with our partners and have a deeper understanding of both our needs and theirs.

Libido or sexual desire is deeply connected to our hormonal health, emotional wellbeing, and even our sense of identity. For many women, menopause can bring noticeable changes in sexual desire, sometimes gradually and sometimes almost overnight. These changes can feel confusing or frustrating, but they are a completely normal part of the hormonal journey.

Menopause occurs in three stages — perimenopause, menopause, and postmenopause — and each can affect libido differently. During perimenopause, fluctuating oestrogen and progesterone levels can influence mood, energy, and vaginal comfort. In menopause and beyond, oestrogen and testosterone levels stabilise at lower levels, which can impact sexual responsiveness, lubrication, and overall desire. Emotional factors like stress, body image, relationship changes, and fatigue also play a big role.

Rather than viewing these shifts as a loss, it helps to see them as an invitation to understand your body in a new way and nurture intimacy from a fresh perspective. The first step is to normalise the changes — you are not alone, and there are many strategies that can help you reconnect with desire.

The Hormone–Libido Connection

Oestrogen supports vaginal tissue health, natural lubrication, and blood flow, making intimacy more comfortable and pleasurable. Progesterone helps with relaxation and sleep, which indirectly boosts energy and interest. Testosterone, although present in smaller amounts in women, plays an important role in sexual motivation. When any of these are out of balance, especially during menopause, libido can shift.

Nutrition & Lifestyle Strategies for Supporting Desire

Nutrition is one of the most powerful ways to support hormonal balance and sexual wellbeing. Focusing on the right foods and habits can help restore vitality and intimacy during menopause.

1. Healthy Fats — Avocado, nuts, seeds, olive oil, and oily fish provide essential building blocks for hormone production, supporting libido and energy.
2. Zinc-Rich Foods — Pumpkin seeds, oysters, and lean meats support testosterone production and sexual health, helping maintain libido and motivation.
3. Antioxidant-Rich Produce — Berries, leafy greens, and brightly coloured vegetables improve circulation, which is essential for sexual arousal and responsiveness.
4. Stable Blood Sugar — Balanced meals with protein, fibre, and healthy fats prevent energy dips and mood swings that can lower desire.
5. Hydration — Adequate water intake supports tissue health and natural lubrication, improving comfort and pleasure during intimacy.
6. Lifestyle Practices — Stress-reducing activities like yoga, mindfulness, or gentle walking help lower cortisol, a stress hormone that can interfere with libido. Prioritising quality sleep, regular movement, and open, honest communication with your partner also helps rekindle intimacy.
7. Supplement Support – The Goddess Elixir — For many women, supporting hormonal balance during menopause can be the key to restoring vitality. The Goddess Elixir is designed to relieve common menopausal symptoms like hot flushes, mood swings, and night sweats. By supporting hormonal stability and improving overall wellbeing, it can help create the conditions for a healthy, responsive desire – both physically and emotionally.
8. Prioritise Sleep — Quality sleep is essential for hormone repair and energy. Establishing a consistent sleep routine and creating a relaxing bedtime ritual supports libido by improving overall hormonal balance and reducing fatigue.
9. Engage in Regular Movement — Exercise increases blood flow, boosts mood, and promotes energy. Activities like walking, dancing, swimming, or strength training enhance sexual responsiveness while supporting hormone regulation.
10. Cultivate Emotional Intimacy — Emotional connection is as important as physical stimulation. Sharing your feelings, spending quality time together, and expressing appreciation strengthens bonds and naturally enhances desire. Mindful communication with your partner helps maintain closeness and sexual confidence.

A New Chapter in Intimacy

From my own experience at 47, I can tell you that libido in your forties can be just as fulfilling — if not more — than in your younger years. With life experience, stronger communication skills, and a deeper understanding of your own needs, intimacy can become richer and more connected. By honouring our bodies with the right nutrition, lifestyle habits, supplements, and emotional support, libido can not only return but thrive, making this stage of life truly rewarding and empowering.

Always read the label and follow the directions of use.

The information in this article is not intended as medical advice. We recommend consulting your healthcare professional before making changes to your supplement routine.