Speaker:
00:00:00
This podcast is for you, the Modern Man. I'm Dr Anne Truong,
Speaker:
00:00:05
your host. I'm an intimate health medical doctor and best
Speaker:
00:00:08
selling author of the book, Erectile Dysfunction Fix. I'll
Speaker:
00:00:11
do a deep dive into sexual health and performance and how
Speaker:
00:00:15
it affects men of all ages and backgrounds. So let's get
Speaker:
00:00:18
started, and be sure to visit my website at
Speaker:
00:00:21
sexualhealthformenpodcast.com for more information and
Speaker:
00:00:24
resources from the show. See you on the inside.
Speaker:
00:00:37
Hello there, Modern Man. I'm Dr Anne Truong. I'm a sexual health
Speaker:
00:00:41
specialist, has treated over 7000 men with ED. In today's
Speaker:
00:00:45
episode, we're gonna talk about what are the natural ways to get
Speaker:
00:00:50
harder erection, and I'm just gonna go dive into it. So that
Speaker:
00:00:54
way you have some actionable item. And stay tuned all the way
Speaker:
00:00:57
to the end so that way you be surprised at what number 9 and
Speaker:
00:01:02
number 10. Okay, so you ready? Have a pen and pencil. Here we
Speaker:
00:01:06
go.
Speaker:
00:01:06
There are variety of evidence based lifestyle and dietary
Speaker:
00:01:10
changes that can help men achieve a harder erection
Speaker:
00:01:15
without medication. Now these approaches focuses on optimizing
Speaker:
00:01:20
blood flow, hormone, psychological well being, and
Speaker:
00:01:25
also communication. Number one, exercise regularly. I know I
Speaker:
00:01:30
sound like blah blah blah. You keep hearing the doctor say this
Speaker:
00:01:34
over and over and over again. I can't stress to you how
Speaker:
00:01:37
important this is, because studies have shown that regular
Speaker:
00:01:41
exercises beat Viagra, beat Cialis, beat any medication that
Speaker:
00:01:47
you can take, and even supplement that you can take.
Speaker:
00:01:50
Now, which exercise? It could be a brisk walk or fast walk, or
Speaker:
00:01:56
even swimming, or even stationary bike, or even biking
Speaker:
00:02:00
outside. What this does is it increases your heart rate. When
Speaker:
00:02:04
it increases your heart rate, your blood vessels start
Speaker:
00:02:07
becoming more flexible, and therefore you have more blood
Speaker:
00:02:10
flow down there. Now studies have shown that just 30 minutes
Speaker:
00:02:13
of walking a day is associated with significant reduction in
Speaker:
00:02:19
erectile dysfunction risk. Now you should aim for a total 150
Speaker:
00:02:24
minutes a week. Thought that work out to be probably 30
Speaker:
00:02:27
minutes every other day, or four times a week.
Speaker:
00:02:30
Number two, eat a nutritious, balanced diet. And I sound like
Speaker:
00:02:35
blah, blah, blah, blah, blah again, but I can't stress this
Speaker:
00:02:38
enough. Again, studies have shown that diet, a well balanced
Speaker:
00:02:43
diet with less processed food, works better than Cialis and
Speaker:
00:02:48
Viagra. And diets such as rich in fruits, eating more
Speaker:
00:02:52
vegetables and multi grain and lean meat such as chicken and
Speaker:
00:02:57
fish and nuts all contribute to increase in nitric oxide
Speaker:
00:03:02
production, increase in better blood vessels and therefore
Speaker:
00:03:06
better for erection. Food that are high antioxidant, like
Speaker:
00:03:10
berries, dark chocolate and nuts are great for increasing blood
Speaker:
00:03:16
flow.
Speaker:
00:03:16
Number three, maintaining a healthy weight. Now what do I
Speaker:
00:03:20
mean by healthy weight? Healthy weight is that you avoid to have
Speaker:
00:03:23
that abdominal fat, because when you have that abdominal fat that
Speaker:
00:03:28
is linked to heart disease, as well as reducing testosterone,
Speaker:
00:03:32
because in that fat, it will make more estrogen and usurping
Speaker:
00:03:37
your testosterone, and therefore it will impair your erection. So
Speaker:
00:03:43
what is a healthy weight? I want to give you this formula. So
Speaker:
00:03:46
type this formula out. So healthy weight is calculated by
Speaker:
00:03:51
body mass index. The body mass index is a calculation based on
Speaker:
00:03:55
height and weight. It doesn't account for muscles or fat, but
Speaker:
00:04:01
you should shoot for a BMI between 18.5 to 25 and so you
Speaker:
00:04:07
can use the BMI formula as pounds, your weight in pounds
Speaker:
00:04:12
times 703, divided by your height in inches. Okay, height
Speaker:
00:04:22
in inches square, square, not times, but square. Again, BMI
Speaker:
00:04:27
formula is weight in pounds times 703, divided by your
Speaker:
00:04:34
height square. So that's will kind of give you the range,
Speaker:
00:04:37
whether you're between 18.5 to 25. You will consider overweight
Speaker:
00:04:42
if your BMI is between 25 to 30, and then 30 and above is obese.
Speaker:
00:04:48
Because weight is considered a risk factor for heart disease.
Speaker:
00:04:52
Now, how do you distinguish between muscle and fat? That's
Speaker:
00:04:56
when I recommend getting biometric scale. Check in the
Speaker:
00:05:00
link below here in description to go to my Amazon store for the
Speaker:
00:05:04
scale that I recommend that when you step on it, it will measure
Speaker:
00:05:08
your percent body fat and your percent muscle mass. And so
Speaker:
00:05:12
those of you that have more muscle mass, then you may be
Speaker:
00:05:15
weighing a little bit more, but you're not necessarily obese. So
Speaker:
00:05:20
just kind of keep that in mind. But my rule of thumb is that
Speaker:
00:05:24
your waist, you should keep that probably between at least under
Speaker:
00:05:28
38 inches at this point. But when you start to sit down and
Speaker:
00:05:32
you have a thigh that sticks out and you can grab like the width
Speaker:
00:05:36
of your hand, that's probably not good either. So I'm really a
Speaker:
00:05:40
practical person. You may not need a BMI. I'm more like, okay,
Speaker:
00:05:44
just give me the lowdown on it. So I just give you the lowdown
Speaker:
00:05:47
on it now at this point. And you know if you are overweight, so
Speaker:
00:05:51
that's for the weight.
Speaker:
00:05:53
Number four is limiting alcohol and avoiding smoking. How much
Speaker:
00:05:57
is too much alcohol? Probably no more than three drinks a week,
Speaker:
00:06:01
probably say your should be around 14 drinks a week at this
Speaker:
00:06:04
time and just no smoking period. There is no midway for smoking
Speaker:
00:06:10
at this time, because alcahol and smoking affect blood vessels
Speaker:
00:06:14
and penis tissue. Reducing it will reduce your blood flow. So
Speaker:
00:06:19
keep that in mind.
Speaker:
00:06:20
Then number five is managing stress such as performance,
Speaker:
00:06:24
anxiety and depression are common contributors to ED. So if
Speaker:
00:06:29
you exercise, it will help deal with stress doing just simple
Speaker:
00:06:33
things such as meditation. There is a free app called Calm that
Speaker:
00:06:38
you can download on your phone and breathing exercises with it.
Speaker:
00:06:41
It goes a long way, and nothing is better than having a
Speaker:
00:06:45
communication with your partner, spend time with your family.
Speaker:
00:06:49
Okay, Modern Man, you are not alone and you don't have to
Speaker:
00:06:53
suffer anymore. ED can feel isolating, frustrating, and even
Speaker:
00:06:58
defeating. The endless guessing, the quiet shame, the weight of
Speaker:
00:07:03
not feeling like yourself is exhausting. But here's the
Speaker:
00:07:07
truth, you are not broken. You are not alone. You don't have to
Speaker:
00:07:12
figure this out alone anymore. The Get Wood Now Boost Program
Speaker:
00:07:17
is your step by step, path to sexual confidence and
Speaker:
00:07:22
restoration. No more suffering in silence, no more trial and
Speaker:
00:07:27
error, just real solution, real result and the confidence you
Speaker:
00:07:32
deserve. It's time to take back your power on your term. Let's
Speaker:
00:07:37
get this journey started together. Check out the course
Speaker:
00:07:41
at getwoodnow.com. I'll see you there.
Speaker:
00:07:45
Now, number six, it's getting good sleep. Refer to my episode
Speaker:
00:07:49
I talked earlier about how important sleep is for your
Speaker:
00:07:53
erection, because when you're in sleep, you have REM sleep. REM
Speaker:
00:07:57
is when your testosterone is being made, and also is when you
Speaker:
00:08:00
have morning wood. And so if you have less REM sleep, then you
Speaker:
00:08:05
can have less testosterone and more at risk for ED. You want to
Speaker:
00:08:09
aim for about seven to eight hours of sleep per night at this
Speaker:
00:08:13
point.
Speaker:
00:08:13
And the number seven to optimize and monitor your testosterone
Speaker:
00:08:18
level. Low testosterone can contribute to weaker erection.
Speaker:
00:08:22
So if you have low energy, decreased sex drive and mood
Speaker:
00:08:26
changes, consider getting your testosterone level checked
Speaker:
00:08:29
through blood work. It's easily done. You can get it done with
Speaker:
00:08:32
your primary care doctor. Make sure you get total testosterone,
Speaker:
00:08:36
free testosterone and SHBG levels to really measure your
Speaker:
00:08:42
true testosterone level.
Speaker:
00:08:45
Okay, number eight is strengthen your pelvic muscle. You know I'm
Speaker:
00:08:48
a big advocate of pelvic muscles. So strengthen those
Speaker:
00:08:51
little muscles that are between your scrotum and your rectum.
Speaker:
00:08:56
And these muscles actually help with erection, orgasm and also
Speaker:
00:09:01
ejaculation. And they're small, but they're mighty muscles. So
Speaker:
00:09:06
how do you activate these musces? Those are the same
Speaker:
00:09:08
muscle that actually start and stop your urine stream. So you
Speaker:
00:09:12
just lie down, put your hand down there, and you can feel the
Speaker:
00:09:15
contraction like you can feel it would start your urine stream
Speaker:
00:09:18
and stop your urine stream. You want to hold it for optimally,
Speaker:
00:09:21
for about four seconds and then release. You want to do about a
Speaker:
00:09:26
set of 10 twice a day. It takes practice because 99.9% of all of
Speaker:
00:09:32
you guys have very weak pelvic muscles. You'll have a hard time
Speaker:
00:09:36
holding it for four seconds. It will get better as you practice.
Speaker:
00:09:41
Number nine, you'll be surprised to hear this, but yes, caffeine
Speaker:
00:09:46
in moderation, because caffeine improve blood flow and relax
Speaker:
00:09:52
penile muscle, potentially enhancing erection. So coffee
Speaker:
00:09:57
and tea are good sources, but avoid excessive intake. What is
Speaker:
00:10:01
excessive? Excessive is probably more than about 21 ounces a day,
Speaker:
00:10:08
or three cups of coffee a day. And just be really careful how
Speaker:
00:10:11
much sugar and cream you add in your coffee. Try to drink black
Speaker:
00:10:16
coffee if you can, so that way you don't have to add it back
Speaker:
00:10:19
from the cream and the sugars. Coffee and black tea are the
Speaker:
00:10:23
best because it has the highest antioxidant. And tea, you can
Speaker:
00:10:28
probably have three cups of tea a day at this point.
Speaker:
00:10:31
And number 10, of course, is penis pumping. When you use
Speaker:
00:10:36
penis pump exercises your penis it brings in oxygen, help with
Speaker:
00:10:41
muscle flexibility, as well as stretching the penis muscle in
Speaker:
00:10:46
order for it to not have any type of atrophy or shrinkage.
Speaker:
00:10:51
And it also kind of get your penis ready for what it needs to
Speaker:
00:10:54
do. So I call it taking the penis to the gym with the penis
Speaker:
00:10:58
pump. Something as easy as a pump can really do magic down
Speaker:
00:11:04
there for you. And I want to take the penis pump from dirty
Speaker:
00:11:08
taboo to using it as a medical device. In fact, it is an FDA
Speaker:
00:11:13
approved medical device to help with ED. But instead of calling
Speaker:
00:11:16
it the penis pump, it's called vacuum erection device, BED. So
Speaker:
00:11:22
I hope you find this useful. It's the 10 natural things that
Speaker:
00:11:27
you can do to get harder erection right now. That's
Speaker:
00:11:31
probably not going to cost you a lot of money, that actually
Speaker:
00:11:35
work, that is straightforward and simple to do, and something
Speaker:
00:11:41
that you can do right now.
Speaker:
00:11:44
So I hope you find this useful. It will mean the world to me if
Speaker:
00:11:48
you subscribe and get notification and share this with
Speaker:
00:11:51
someone that you feel may benefit from this information.
Speaker:
00:11:54
And let me know what your thoughts are, what are you doing
Speaker:
00:11:58
right now, what do you need help with? So just know, you do not
Speaker:
00:12:03
have to suffer in silence, and that you are not alone. 50% of
Speaker:
00:12:08
men over 50 have ED. There are alternatives to ED besides
Speaker:
00:12:13
surgery and pills. That's why I created the Modern Man Club.
Speaker:
00:12:18
It's a safe and discreet space where I coach you to get out of
Speaker:
00:12:23
ED towards sexual confidence and sexual function again. So check
Speaker:
00:12:28
it out at noedman.com and also, if you want to work with me
Speaker:
00:12:34
directly to get sexual functioning quickly, then go to
Speaker:
00:12:39
sexualperformancesecrets.com Check the link down below, and
Speaker:
00:12:44
just know there are alternatives and that we are here to help
Speaker:
00:12:49
you. I'm much appreciative for you to listen to this episode,
Speaker:
00:12:53
and I will see you in the next episode, Modern Man.
Speaker:
00:12:56
Okay, Modern Man, you are not alone and you don't have to
Speaker:
00:13:00
suffer anymore. ED can feel isolating, frustrating, and even
Speaker:
00:13:05
defeating. The endless guessing, the quiet shame, the weight of
Speaker:
00:13:10
not feeling like yourself is exhausting. But here's the
Speaker:
00:13:14
truth, you are not broken. You are not alone. You don't have to
Speaker:
00:13:19
figure this out alone anymore. The Get Wood Now Boost Program
Speaker:
00:13:25
is your step by step, path to sexual confidence and
Speaker:
00:13:30
restoration. No more suffering in silence, no more trial and
Speaker:
00:13:34
error, just real solution, real result and the confidence you
Speaker:
00:13:39
deserve. It's time to take back your power on your term. Let's
Speaker:
00:13:44
get this journey started together. Check out the course
Speaker:
00:13:48
at getwoodnow.com. I'll see you there.
Speaker:
00:13:53
Thanks for listening to the Sexual Health for Men Podcast.
Speaker:
00:13:57
If you love this episode, then please take a screenshot on your
Speaker:
00:14:00
phone and post it on Facebook, Instagram, or wherever you post,
Speaker:
00:14:04
and be sure to tag me and let me know why you like this episode
Speaker:
00:14:08
and what you like to hear in the future. That will help me know
Speaker:
00:14:11
what's great for you and I would love to give you the most
Speaker:
00:14:14
incredible free gift designed to help you improve performance
Speaker:
00:14:17
quickly. Go to my website at sexualhealthformenpodcast.com to
Speaker:
00:14:23
get the book, The Five Common Costly Mistakes Men Make When
Speaker:
00:14:26
Facing ED. I would appreciate if you subscribe, leave a review on
Speaker:
00:14:30
Apple podcasts or wherever you listen. And just know that you
Speaker:
00:14:34
can have sexual vitality for life. I appreciate you until
Speaker:
00:14:38
next time.
00:00:00
This podcast is for you, the Modern Man. I'm Dr Anne Truong,
Speaker:
00:00:05
your host. I'm an intimate health medical doctor and best
Speaker:
00:00:08
selling author of the book, Erectile Dysfunction Fix. I'll
Speaker:
00:00:11
do a deep dive into sexual health and performance and how
Speaker:
00:00:15
it affects men of all ages and backgrounds. So let's get
Speaker:
00:00:18
started, and be sure to visit my website at
Speaker:
00:00:21
sexualhealthformenpodcast.com for more information and
Speaker:
00:00:24
resources from the show. See you on the inside.
Speaker:
00:00:37
Hello there, Modern Man. I'm Dr Anne Truong. I'm a sexual health
Speaker:
00:00:41
specialist, has treated over 7000 men with ED. In today's
Speaker:
00:00:45
episode, we're gonna talk about what are the natural ways to get
Speaker:
00:00:50
harder erection, and I'm just gonna go dive into it. So that
Speaker:
00:00:54
way you have some actionable item. And stay tuned all the way
Speaker:
00:00:57
to the end so that way you be surprised at what number 9 and
Speaker:
00:01:02
number 10. Okay, so you ready? Have a pen and pencil. Here we
Speaker:
00:01:06
go.
Speaker:
00:01:06
There are variety of evidence based lifestyle and dietary
Speaker:
00:01:10
changes that can help men achieve a harder erection
Speaker:
00:01:15
without medication. Now these approaches focuses on optimizing
Speaker:
00:01:20
blood flow, hormone, psychological well being, and
Speaker:
00:01:25
also communication. Number one, exercise regularly. I know I
Speaker:
00:01:30
sound like blah blah blah. You keep hearing the doctor say this
Speaker:
00:01:34
over and over and over again. I can't stress to you how
Speaker:
00:01:37
important this is, because studies have shown that regular
Speaker:
00:01:41
exercises beat Viagra, beat Cialis, beat any medication that
Speaker:
00:01:47
you can take, and even supplement that you can take.
Speaker:
00:01:50
Now, which exercise? It could be a brisk walk or fast walk, or
Speaker:
00:01:56
even swimming, or even stationary bike, or even biking
Speaker:
00:02:00
outside. What this does is it increases your heart rate. When
Speaker:
00:02:04
it increases your heart rate, your blood vessels start
Speaker:
00:02:07
becoming more flexible, and therefore you have more blood
Speaker:
00:02:10
flow down there. Now studies have shown that just 30 minutes
Speaker:
00:02:13
of walking a day is associated with significant reduction in
Speaker:
00:02:19
erectile dysfunction risk. Now you should aim for a total 150
Speaker:
00:02:24
minutes a week. Thought that work out to be probably 30
Speaker:
00:02:27
minutes every other day, or four times a week.
Speaker:
00:02:30
Number two, eat a nutritious, balanced diet. And I sound like
Speaker:
00:02:35
blah, blah, blah, blah, blah again, but I can't stress this
Speaker:
00:02:38
enough. Again, studies have shown that diet, a well balanced
Speaker:
00:02:43
diet with less processed food, works better than Cialis and
Speaker:
00:02:48
Viagra. And diets such as rich in fruits, eating more
Speaker:
00:02:52
vegetables and multi grain and lean meat such as chicken and
Speaker:
00:02:57
fish and nuts all contribute to increase in nitric oxide
Speaker:
00:03:02
production, increase in better blood vessels and therefore
Speaker:
00:03:06
better for erection. Food that are high antioxidant, like
Speaker:
00:03:10
berries, dark chocolate and nuts are great for increasing blood
Speaker:
00:03:16
flow.
Speaker:
00:03:16
Number three, maintaining a healthy weight. Now what do I
Speaker:
00:03:20
mean by healthy weight? Healthy weight is that you avoid to have
Speaker:
00:03:23
that abdominal fat, because when you have that abdominal fat that
Speaker:
00:03:28
is linked to heart disease, as well as reducing testosterone,
Speaker:
00:03:32
because in that fat, it will make more estrogen and usurping
Speaker:
00:03:37
your testosterone, and therefore it will impair your erection. So
Speaker:
00:03:43
what is a healthy weight? I want to give you this formula. So
Speaker:
00:03:46
type this formula out. So healthy weight is calculated by
Speaker:
00:03:51
body mass index. The body mass index is a calculation based on
Speaker:
00:03:55
height and weight. It doesn't account for muscles or fat, but
Speaker:
00:04:01
you should shoot for a BMI between 18.5 to 25 and so you
Speaker:
00:04:07
can use the BMI formula as pounds, your weight in pounds
Speaker:
00:04:12
times 703, divided by your height in inches. Okay, height
Speaker:
00:04:22
in inches square, square, not times, but square. Again, BMI
Speaker:
00:04:27
formula is weight in pounds times 703, divided by your
Speaker:
00:04:34
height square. So that's will kind of give you the range,
Speaker:
00:04:37
whether you're between 18.5 to 25. You will consider overweight
Speaker:
00:04:42
if your BMI is between 25 to 30, and then 30 and above is obese.
Speaker:
00:04:48
Because weight is considered a risk factor for heart disease.
Speaker:
00:04:52
Now, how do you distinguish between muscle and fat? That's
Speaker:
00:04:56
when I recommend getting biometric scale. Check in the
Speaker:
00:05:00
link below here in description to go to my Amazon store for the
Speaker:
00:05:04
scale that I recommend that when you step on it, it will measure
Speaker:
00:05:08
your percent body fat and your percent muscle mass. And so
Speaker:
00:05:12
those of you that have more muscle mass, then you may be
Speaker:
00:05:15
weighing a little bit more, but you're not necessarily obese. So
Speaker:
00:05:20
just kind of keep that in mind. But my rule of thumb is that
Speaker:
00:05:24
your waist, you should keep that probably between at least under
Speaker:
00:05:28
38 inches at this point. But when you start to sit down and
Speaker:
00:05:32
you have a thigh that sticks out and you can grab like the width
Speaker:
00:05:36
of your hand, that's probably not good either. So I'm really a
Speaker:
00:05:40
practical person. You may not need a BMI. I'm more like, okay,
Speaker:
00:05:44
just give me the lowdown on it. So I just give you the lowdown
Speaker:
00:05:47
on it now at this point. And you know if you are overweight, so
Speaker:
00:05:51
that's for the weight.
Speaker:
00:05:53
Number four is limiting alcohol and avoiding smoking. How much
Speaker:
00:05:57
is too much alcohol? Probably no more than three drinks a week,
Speaker:
00:06:01
probably say your should be around 14 drinks a week at this
Speaker:
00:06:04
time and just no smoking period. There is no midway for smoking
Speaker:
00:06:10
at this time, because alcahol and smoking affect blood vessels
Speaker:
00:06:14
and penis tissue. Reducing it will reduce your blood flow. So
Speaker:
00:06:19
keep that in mind.
Speaker:
00:06:20
Then number five is managing stress such as performance,
Speaker:
00:06:24
anxiety and depression are common contributors to ED. So if
Speaker:
00:06:29
you exercise, it will help deal with stress doing just simple
Speaker:
00:06:33
things such as meditation. There is a free app called Calm that
Speaker:
00:06:38
you can download on your phone and breathing exercises with it.
Speaker:
00:06:41
It goes a long way, and nothing is better than having a
Speaker:
00:06:45
communication with your partner, spend time with your family.
Speaker:
00:06:49
Okay, Modern Man, you are not alone and you don't have to
Speaker:
00:06:53
suffer anymore. ED can feel isolating, frustrating, and even
Speaker:
00:06:58
defeating. The endless guessing, the quiet shame, the weight of
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not feeling like yourself is exhausting. But here's the
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truth, you are not broken. You are not alone. You don't have to
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00:07:12
figure this out alone anymore. The Get Wood Now Boost Program
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00:07:17
is your step by step, path to sexual confidence and
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00:07:22
restoration. No more suffering in silence, no more trial and
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00:07:27
error, just real solution, real result and the confidence you
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00:07:32
deserve. It's time to take back your power on your term. Let's
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00:07:37
get this journey started together. Check out the course
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00:07:41
at getwoodnow.com. I'll see you there.
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00:07:45
Now, number six, it's getting good sleep. Refer to my episode
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00:07:49
I talked earlier about how important sleep is for your
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00:07:53
erection, because when you're in sleep, you have REM sleep. REM
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00:07:57
is when your testosterone is being made, and also is when you
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00:08:00
have morning wood. And so if you have less REM sleep, then you
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00:08:05
can have less testosterone and more at risk for ED. You want to
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00:08:09
aim for about seven to eight hours of sleep per night at this
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00:08:13
point.
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And the number seven to optimize and monitor your testosterone
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00:08:18
level. Low testosterone can contribute to weaker erection.
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00:08:22
So if you have low energy, decreased sex drive and mood
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00:08:26
changes, consider getting your testosterone level checked
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00:08:29
through blood work. It's easily done. You can get it done with
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00:08:32
your primary care doctor. Make sure you get total testosterone,
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00:08:36
free testosterone and SHBG levels to really measure your
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true testosterone level.
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Okay, number eight is strengthen your pelvic muscle. You know I'm
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a big advocate of pelvic muscles. So strengthen those
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little muscles that are between your scrotum and your rectum.
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And these muscles actually help with erection, orgasm and also
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ejaculation. And they're small, but they're mighty muscles. So
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how do you activate these musces? Those are the same
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muscle that actually start and stop your urine stream. So you
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just lie down, put your hand down there, and you can feel the
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contraction like you can feel it would start your urine stream
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and stop your urine stream. You want to hold it for optimally,
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for about four seconds and then release. You want to do about a
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set of 10 twice a day. It takes practice because 99.9% of all of
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you guys have very weak pelvic muscles. You'll have a hard time
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00:09:36
holding it for four seconds. It will get better as you practice.
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Number nine, you'll be surprised to hear this, but yes, caffeine
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00:09:46
in moderation, because caffeine improve blood flow and relax
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00:09:52
penile muscle, potentially enhancing erection. So coffee
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00:09:57
and tea are good sources, but avoid excessive intake. What is
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00:10:01
excessive? Excessive is probably more than about 21 ounces a day,
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00:10:08
or three cups of coffee a day. And just be really careful how
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00:10:11
much sugar and cream you add in your coffee. Try to drink black
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00:10:16
coffee if you can, so that way you don't have to add it back
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00:10:19
from the cream and the sugars. Coffee and black tea are the
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00:10:23
best because it has the highest antioxidant. And tea, you can
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00:10:28
probably have three cups of tea a day at this point.
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00:10:31
And number 10, of course, is penis pumping. When you use
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00:10:36
penis pump exercises your penis it brings in oxygen, help with
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00:10:41
muscle flexibility, as well as stretching the penis muscle in
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00:10:46
order for it to not have any type of atrophy or shrinkage.
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00:10:51
And it also kind of get your penis ready for what it needs to
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00:10:54
do. So I call it taking the penis to the gym with the penis
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00:10:58
pump. Something as easy as a pump can really do magic down
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00:11:04
there for you. And I want to take the penis pump from dirty
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00:11:08
taboo to using it as a medical device. In fact, it is an FDA
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00:11:13
approved medical device to help with ED. But instead of calling
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00:11:16
it the penis pump, it's called vacuum erection device, BED. So
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00:11:22
I hope you find this useful. It's the 10 natural things that
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00:11:27
you can do to get harder erection right now. That's
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00:11:31
probably not going to cost you a lot of money, that actually
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00:11:35
work, that is straightforward and simple to do, and something
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00:11:41
that you can do right now.
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00:11:44
So I hope you find this useful. It will mean the world to me if
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00:11:48
you subscribe and get notification and share this with
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00:11:51
someone that you feel may benefit from this information.
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00:11:54
And let me know what your thoughts are, what are you doing
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00:11:58
right now, what do you need help with? So just know, you do not
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00:12:03
have to suffer in silence, and that you are not alone. 50% of
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00:12:08
men over 50 have ED. There are alternatives to ED besides
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00:12:13
surgery and pills. That's why I created the Modern Man Club.
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00:12:18
It's a safe and discreet space where I coach you to get out of
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00:12:23
ED towards sexual confidence and sexual function again. So check
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00:12:28
it out at noedman.com and also, if you want to work with me
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00:12:34
directly to get sexual functioning quickly, then go to
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00:12:39
sexualperformancesecrets.com Check the link down below, and
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00:12:44
just know there are alternatives and that we are here to help
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00:12:49
you. I'm much appreciative for you to listen to this episode,
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00:12:53
and I will see you in the next episode, Modern Man.
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00:12:56
Okay, Modern Man, you are not alone and you don't have to
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00:13:00
suffer anymore. ED can feel isolating, frustrating, and even
Speaker:
00:13:05
defeating. The endless guessing, the quiet shame, the weight of
Speaker:
00:13:10
not feeling like yourself is exhausting. But here's the
Speaker:
00:13:14
truth, you are not broken. You are not alone. You don't have to
Speaker:
00:13:19
figure this out alone anymore. The Get Wood Now Boost Program
Speaker:
00:13:25
is your step by step, path to sexual confidence and
Speaker:
00:13:30
restoration. No more suffering in silence, no more trial and
Speaker:
00:13:34
error, just real solution, real result and the confidence you
Speaker:
00:13:39
deserve. It's time to take back your power on your term. Let's
Speaker:
00:13:44
get this journey started together. Check out the course
Speaker:
00:13:48
at getwoodnow.com. I'll see you there.
Speaker:
00:13:53
Thanks for listening to the Sexual Health for Men Podcast.
Speaker:
00:13:57
If you love this episode, then please take a screenshot on your
Speaker:
00:14:00
phone and post it on Facebook, Instagram, or wherever you post,
Speaker:
00:14:04
and be sure to tag me and let me know why you like this episode
Speaker:
00:14:08
and what you like to hear in the future. That will help me know
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00:14:11
what's great for you and I would love to give you the most
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00:14:14
incredible free gift designed to help you improve performance
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00:14:17
quickly. Go to my website at sexualhealthformenpodcast.com to
Speaker:
00:14:23
get the book, The Five Common Costly Mistakes Men Make When
Speaker:
00:14:26
Facing ED. I would appreciate if you subscribe, leave a review on
Speaker:
00:14:30
Apple podcasts or wherever you listen. And just know that you
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00:14:34
can have sexual vitality for life. I appreciate you until
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00:14:38
next time.
