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've treated over

7000 men with ED. In today's episode, we're gonna talk about

what is the one thing that you can do to have long lasting

erection. It'll be similar to what you think it is. So stay

tuned and find out how you can do this today, and we'll talk

about that as well.

So what is the secret to having long, lasting erection? It is

really to improve your heart health and blood flow. This is

the single most important factor, because erection

fundamentally depend on healthy circulation or blood flow and

the ability for your blood vessel to effectively deliver

the blood from your heart to your penis. So what's the

foundation for the blood flow and nitric oxide?

So what is the foundation for blood flow and nitric oxide?

Well, healthy blood flow is the cornerstone of lasting erection.

During an erection, your body produces nitric oxide, which

then relaxes the smooth muscle in the penis artery, which is

like a pipe. It opens up wider and that allows blood to flow

into the chambers of the penis, creating rigidity. And any

condition that impairs the circulation, such as heart

disease, diabetes, high blood pressure or even high

cholesterol, directly compromises your ability to

achieve and maintain erection. Now, the most effective single

intervention you can do, you know what that is, is regular

aerobic exercise. It single handedly stands out as the most

powerful single intervention for lasting erection. Multiple

research has shown that just 30 minutes of walking daily or

every day, can reduce ED by 41%. And while aerobic exercise for

three to five times per week can improve erection function in as

much as medication such as Viagra or Cialis. So what that

means is that exercise is as effective or even better than

Viagra or Cialis. And that if you do 30 minutes of exercise

three to five times a week, you can actually reduce your ED risk

by 41%. Now, how good is that?

There's a big study called meta analysis of 11 studies found

that men who exercise regularly saw improvement in about five

points in their erectile function, which is the IIEF

score, and has greater benefit for those with more severe ED.

So this is even better news. So if you have severe ED, then you

will have greater benefit with exercise. So if you want to know

how severe your ED is. Check out the ED assessment here in this

link, and you will find out how severe is your ED. It can range

from mild, moderate, to severe or no ED. So the improvement is

comparable to Viagra or Cialis. So if you have severe ED, and if

you're able to exercise, you can actually have better improvement

than even Viagra or Cialis. I know exercise is boring, it's

not exciting. What I'm asking you to do is about 30 minutes of

exercise, three to five times a week. Now 30 minutes, you can

spend 30 minutes just scrolling through your phone. You can

spend 30 minutes just wasting your time sometime right? Now,

instead of scrolling through your phone or going on social

media, maybe spend that 30 minutes walking outside enjoying

nature. And if you're not in a place where you can walk

outside, walk indoors in a mall, in a shopping center, at

Walmart, or you can go in the parking lot, or when you do your

errand, try to park far and then walk to the facility. So you do

have time. Most of us say we don't have time, but we really

do have 30 minutes. You can walk around the kitchen. You can walk

up and down the stairs at your house, too. Because exercise is

the most important thing that addresses ad through multiple

mechanism, because it improve your heart health. It improve

how your heart pump out. It improve how your blood vessels

become more flexible so you can have more blood flow to the

penis. It also increases nitric oxide, which is a key molecule

for erection quality. It reduces inflammation and oxidative

stress that damages blood vessel, and it lowers blood

pressure and improve endothelial function. The endothelium is

that lining that lines the blood vessel. So if the endothelial

function is healthy, then you have improved blood pressure

management, and it also help with weight management. So if

you're exercising, you'll reduce your obesity related erectile

problem. It boosts testosterone level naturally. Men that

actually exercise can actually improve their testosterone level

by around 250 to 300 level. And also reduces stress and anxiety,

which you know can interfere with sexual function.

So there is a heart and erection connection. ED serves as an

early warning sign of heart disease. When I say heart

disease, it's a risk factor for heart attack. So typically, ED

appears three to five years before heart problem manifests.

This happens because the smaller artery supplying the penis are

affected by a condition called atherosclerosis, before the

larger heart arteries are affected. So the arteries for

the penis is about one to two millimeter. The arteries for the

heart, it's about four millimeter. So if you're going

to have a condition where blood flow is compromised, then it

will affect the smaller arteries first, before the larger

arteries in the heart. So ED is a warning sign that your heart

functioning may be affected. So you need to pay attention to

that, because the last thing you want to do is to pop in a Viagra

or Cialis, because you're really not treating the root cause of

the problem. You're just mandating the problem. And then

the root cause of the problem will stay for years, and then

you'll find out that after a few years Viagra doesn't work

anymore.

So if you start to have ED guys, especially the one that you

start to first find out you have ED, but having ED a couple of

years, then exercise is really the one main thing you need to

do now. I'm not talking about going out there doing CrossFit

or doing triathlon. All I'm asking you to do is to walk,

even to start out with just walking, and then you can

progressively work up to weightt. And I know that

sometimes we say we don't have time, we don't have access. It's

really an excuse that you have to put your health first and

foremost and know that when you have ED, ED precedes heart

attack. 67% of men with ED, five years later will end up having a

heart attack. So exercise is the most crucial single intervention

that you can do to have lasting erection. Now, that's number

one. So if you just do one thing you can focus on, get out there

and start exercising, and just start with just plain old

walking, and just add and walk into your regular routine to

what your work schedule. Far away, walk up and down the

stairs instead of taking the elevator. Things that you can do

to increase your heart rate up.

Now imagine if you do that, and then you add in the

Mediterranean diet, which is a diet rich in fruits, vegetables

and healthy fat. Check out the link for the Mediterranean diet

here. Guys, I am giving you everything you need to do to

restore your erection again, the number one thing is exercise.

Number two, add that in with the Mediterranean diet. And if

you're smoking, quit smoking, guys, because when you're

smoking, you might as well say goodbye to your erection. And

moderate your alcohol. If you're drinking liquor, moderate that's

about 14 drinks a week, which is about two a day. And also you

want to manage your stress, because if you lower your stress

level, then it will not interfere with your erection as

well. So the number one thing again, is really exercise. So if

you do one thing, just do that before you even think about the

diet or anything, because I will assure you, you will see

improvement. And this intervention, as exercise

address the root cause poor blood flow, while providing

benefits that is pivotal to your erection and also you don't have

to take medication. So it's a win win win situation.

So guys stop giving excuses, just get out there, just start

moving. Or you can even join a gym now. Memberships are about

20 bucks a month. Hop on a treadmill, do something to get

that heart rate going. You do have time. You do have time in

your life. All you need is about 30 minutes a day. So get out

there, get moving. And just know, if you have ED, you do not

have to suffer alone. There are options, and that's why I

created this channel to provide you with the option for you. And

that if you need help, you need assistance, you need a space

where you can really connect with other men with ED that you

can interact with me. Check out our Modern Man Club. It's a safe

and discreet space where I coach you to get out of ED to sexual

functioning again. And you're in with other men that are going

through the same thing as you are. Check out noedman.com, and

that, I hope to see you in the next episode. Take care.

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

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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.