This podcast is for you, the Modern Man. I'm Dr Anne Truong,

your host. I'm an intimate health medical doctor and best

selling author of the book, Erectile Dysfunction Fix. I'll

do a deep dive into sexual health and performance and how

it affects men of all ages and backgrounds. So let's get

started, and be sure to visit my website at

sexualhealthformenpodcast.com for more information and

resources from the show. See you on the inside.

Hello there, Modern Man. I'm Dr Anne Truong, I'm a sexual

medicine specialist. I treated over 7000 men with ED. In

today's episode, we're going to talk about, are you struggling

with erectile dysfunction, and what if the secret to better

erection is hiding in your kitchen? Stay tuned as we dive

into the Mediterranean diet and how that is helping your

erection. It is more simple than you think.

The Mediterranean diet is beneficial for ED due to its

positive effect on cardiovascular health. What does

that mean for your heart and for your blood vessel? It's good for

blood flow and hormone balance. ED is often comes from vascular

issues, blood flow dysfunction. So the Mediterranean diet

address many of these underlying causes. Here's how. Number one,

it improve vascular health. So what does that mean? That mean

that the Mediterranean diet is rich in heart healthy fat like

olive oil, nuts, omega-3 fatty acid. We're going through what

omega-3 fatty acid from fish are. But these foods, olive oil

nuts, omega-3 fatty acid from fish enhances endothelial

dysfunction and reduces inflammation. It helps with

healthy blood vessels which are essential for proper blood flow

to the penis, which is critical for achieving and maintaining

erection. It also reduces the risk of a condition called

atherosclerosis, which means hardening of the arteries

because of either high cholesterol or diabetes, which

then cause obstructed blood flow to the penile tissue.

Number two, it reduces inflammation and oxidative

stress. So what that means is that the Mediterranean diet is

packed with antiinflammation, food such as fruits, vegetables,

whole grain and fish, which then decrease oxidative stress.

Oxidative stress is considered as like a free radical that

damaged the blood vessel. So by eating these food, it helps

support the blood vessels, and therefore good blood flow to the

penis.

Number three, Mediterranean that also increase nitric oxide

availability. Foods that are rich in antioxidant and

arginine, such as nuts and seed, promote good nitric oxide

production, which then relaxes blood vessel, which then improve

blood flow, a key mechanism for achieving erection.

Number four, it help with better heart health. So what this mean

is that it lower your cholesterol level and also lower

blood sugar and blood pressure. Win, win, win, triple win. Since

high cholesterol, diabetes and high blood pressure are major

risk factor for ED, addressing these conditions at as root can

impact your erectile performance.

Number five, it also boosts testosterone level. Multiple

studies have shown that men sticking to the Mediterranean

diet often have higher testosterone level. And as we

know, testosterone level is vital for sexual function and

also libido. Now, if you need to know what Mediterranean diets

comprises, check out my free Mediterranean diet guide right

here. Get it right here, in this banner or in the show note and

you will get everything you need to follow Mediterranean diet.

It's completely yours for free.

Number six, weight management. Obesity is a significant risk

factor for ED, the Mediterranean diet promote weight loss

maintenance through nutrient rich and low calorie food,

reducing your risk of obesity related ED.

Number seven, it encourages holistic lifestyle benefit. The

Mediterranean diet is not just a diet, it's also a lifestyle

which includes moderate physical activity such as walking or even

hiking, stress reduction, and adequate sleep, which all add

together to improve blood flow and your sexual health,

well-being and also your libido. A scientific study in 2020 found

that reducing high cholesterol food through this diet could

prevent ED by improving blood flow. Another research in 2021

linked that maintaining the Mediterranean diet correlates

with better erection, better testosterone level, and better

blood flow in men, particularly in men with hypertension or high

blood pressure. Another, study have shown that men with high

cholesterol and diabetes that follow Mediterranean diet shows

significant improvement in their erection as well, compared to

those that are in the control group. So the Mediterranean diet

offers natural, holistic approach to improving your

erection by improving vascular health, improving hormone, and

improving your blood vessel capacity, so you can have better

erection. Not only that it will help you stay healthy and have

longer life.

Okay, Modern Man, you are not alone and you don't have to

suffer anymore. ED can feel isolating, frustrating, and even

defeating. The endless guessing, the quiet shame, the weight of

not feeling like yourself is exhausting. But here's the

truth, you are not broken. You are not alone. You don't have to

figure this out alone anymore. The Get Wood Now Boost Program

is your step by step, path to sexual confidence and

restoration. No more suffering in silence, no more trial and

error, just real solution, real result and the confidence you

deserve. It's time to take back your power on your term. Let's

get this journey started together. Check out the course

at getwoodnow.com. I'll see you there.

What is the Mediterranean diet in simple term means? It really

is about focusing on meals that are centered on vegetables,

fruit, nuts, seeds and legume. Legume like beans and lentil and

whole grain. You can have olive oil as the primary fat source,

along with nuts, seeds and fatty acid rich in omega-3. Let me

show you what am I talking about here. So fish, fatty fish that

are rich in omega-3 are the one that you see on the picture

here, which is mackerel, salmon, herring, sable fish, sardines. I

love sardines and I love salmon. Now I know why I love salmon. I

love anchovies also. Fish roll. Fish roll, you eat that with

sushi, and that have three grams of protein per 100 grams of

food. And then you have splat swordfish, bluefin tuna has

really high omega-3. Trout and kippers, striped bass, eel, and

catfish. So those are all the good fish that has good omega-3

and omega-3 are antioxidant. Omega-3 improve blood flow.

And there is another slide I want to show you on what kind of

nuts are good for high in omega-3. The chia seed and

walnut, and also almonds as well. And then you mix that with

avocado in the morning, you'll have all the antioxidant you

need for the day and the fish that I talked about. But you can

also have poultries as well. You have fish and eggs, and the red

meat should be like once a week, all right. And for dessert, you

can have fruits that are fresh, and you can have honey with the

nuts. And what's the thing is that you can have a multigrain

bread and a glass of red wine a day as well too. So it's not

just very rigid diet. And in fact, if you eat this

Mediterranean diet, you will find yourself eating less,

because when you feed yourself nutrient dense food, you

actually eat less than what you need to, and you stay fuller for

longer period of time, and you find yourself not needing to

snack during the daytime, and you have more energy on top of

that as well. I mean, a food is medicine, and if you give your

body the food that it needs, it will actually take care of you,

and you will actually lose weight, and will also help with

your bedroom performance as well.

So I want to knock off some misconception about

Mediterranean diet. It's not about pizza, pasta or cheese at

all. That's what we think about Mediterranean and

Italian-American dishes, but in reality, it's really fresh

vegetables, legumes, whole grain olive oil and good fatty acid

fish that I mentioned about earlier. It is not a low fat,

low calorie diet. Contrary to popular belief, Mediterranean

diet is not low fat or low calorie. It actually includes

healthy fat from olive oil, nuts, seeds and fatty fish,

which provides substantial calories while promoting heart

health as well. It doesn't eliminate dairy or meat. You can

actually have dairy, but it just prioritizes plant based food.

You can consume chicken and eggs and yogurt and cheese and red

meat, but just keep it on occasional once a week or twice

a week, and it's not all about olive oil and wine, even though

that's the key component, but the diet also can encompass

nutrient rich foods like fruits, vegetables, legumes, nuts, seeds

and whole grain. And the good part is that you don't need to

buy organic and it's inexpensive to follow. So that is why the

Mediterranean diet is the recommended for heart disease by

American Heart Association and the American Diabetic

Association for lowering your blood sugar as well. So diet,

for the Mediterranean diet on the link below, just know that

it's all about fruits and vegetables. If you have a plate,

fill it half up with vegetables and the other part with lean

meat and a fish. You don't even have to buy organic. You go to

the grocery to buy food anyway. Might as well make good food

choices that's good for your heart, good for your blood

sugar, good for your weight, and definitely good for the bedroom

and boost also your hormones as well too.

So I hope you find this helpful. I would appreciate it, it will

mean the world to me if you subscribe, get notified and

share this with somebody you think may benefit. One of the

reason why I also created a short course for you to follow

so that way you just know that they're all alternative to ED.

You do not have to suffer in silence. You do not have to take

the ED pill. You do not have to get penile implant. Check out my

course at getwoodnow.com to know alternative to ED and how to get

out of ED. And if you need a community and a coaching

environment, well, we all support one another. We can work

together with men would going through ED and myself at our

Modern Man Club. And you can check out the Modern Man Club at

noedman.com. I hope to see you in one of those places, and

we'll see you in the next episode, Modern Man.

Okay, Modern Man, you are not alone and you don't have to

suffer anymore. ED can feel isolating, frustrating, and even

defeating. The endless guessing, the quiet shame, the weight of

not feeling like yourself is exhausting. But here's the

truth, you are not broken. You are not alone. You don't have to

figure this out alone anymore. The Get Wood Now Boost Program

is your step by step, path to sexual confidence and

restoration. No more suffering in silence, no more trial and

error, just real solution, real result and the confidence you

deserve. It's time to take back your power on your term. Let's

get this journey started together. Check out the course

at getwoodnow.com. I'll see you there.

Thanks for listening to the Sexual Health for Men Podcast.

If you love this episode, then please take a screenshot on your

phone and post it on Facebook, Instagram, or wherever you post,

and be sure to tag me and let me know why you like this episode

and what you like to hear in the future. That will help me know

what's great for you and I would love to give you the most

incredible free gift designed to help you improve performance

quickly. Go to my website at sexualhealthformenpodcast.com to

get the book, The Five Common Costly Mistakes Men Make When

Facing ED. I would appreciate if you subscribe, leave a review on

Apple podcasts or wherever you listen. And just know that you

can have sexual vitality for life. I appreciate you until

next time.