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 health

specialist, has treated over 7000 men with ED. In today's

episode, we're gonna talk about what are the natural ways to get

harder erection, and I'm just gonna go dive into it. So that

way you have some actionable item. And stay tuned all the way

to the end so that way you be surprised at what number 9 and

number 10. Okay, so you ready? Have a pen and pencil. Here we

go.

There are variety of evidence based lifestyle and dietary

changes that can help men achieve a harder erection

without medication. Now these approaches focuses on optimizing

blood flow, hormone, psychological well being, and

also communication. Number one, exercise regularly. I know I

sound like blah blah blah. You keep hearing the doctor say this

over and over and over again. I can't stress to you how

important this is, because studies have shown that regular

exercises beat Viagra, beat Cialis, beat any medication that

you can take, and even supplement that you can take.

Now, which exercise? It could be a brisk walk or fast walk, or

even swimming, or even stationary bike, or even biking

outside. What this does is it increases your heart rate. When

it increases your heart rate, your blood vessels start

becoming more flexible, and therefore you have more blood

flow down there. Now studies have shown that just 30 minutes

of walking a day is associated with significant reduction in

erectile dysfunction risk. Now you should aim for a total 150

minutes a week. Thought that work out to be probably 30

minutes every other day, or four times a week.

Number two, eat a nutritious, balanced diet. And I sound like

blah, blah, blah, blah, blah again, but I can't stress this

enough. Again, studies have shown that diet, a well balanced

diet with less processed food, works better than Cialis and

Viagra. And diets such as rich in fruits, eating more

vegetables and multi grain and lean meat such as chicken and

fish and nuts all contribute to increase in nitric oxide

production, increase in better blood vessels and therefore

better for erection. Food that are high antioxidant, like

berries, dark chocolate and nuts are great for increasing blood

flow.

Number three, maintaining a healthy weight. Now what do I

mean by healthy weight? Healthy weight is that you avoid to have

that abdominal fat, because when you have that abdominal fat that

is linked to heart disease, as well as reducing testosterone,

because in that fat, it will make more estrogen and usurping

your testosterone, and therefore it will impair your erection. So

what is a healthy weight? I want to give you this formula. So

type this formula out. So healthy weight is calculated by

body mass index. The body mass index is a calculation based on

height and weight. It doesn't account for muscles or fat, but

you should shoot for a BMI between 18.5 to 25 and so you

can use the BMI formula as pounds, your weight in pounds

times 703, divided by your height in inches. Okay, height

in inches square, square, not times, but square. Again, BMI

formula is weight in pounds times 703, divided by your

height square. So that's will kind of give you the range,

whether you're between 18.5 to 25. You will consider overweight

if your BMI is between 25 to 30, and then 30 and above is obese.

Because weight is considered a risk factor for heart disease.

Now, how do you distinguish between muscle and fat? That's

when I recommend getting biometric scale. Check in the

link below here in description to go to my Amazon store for the

scale that I recommend that when you step on it, it will measure

your percent body fat and your percent muscle mass. And so

those of you that have more muscle mass, then you may be

weighing a little bit more, but you're not necessarily obese. So

just kind of keep that in mind. But my rule of thumb is that

your waist, you should keep that probably between at least under

38 inches at this point. But when you start to sit down and

you have a thigh that sticks out and you can grab like the width

of your hand, that's probably not good either. So I'm really a

practical person. You may not need a BMI. I'm more like, okay,

just give me the lowdown on it. So I just give you the lowdown

on it now at this point. And you know if you are overweight, so

that's for the weight.

Number four is limiting alcohol and avoiding smoking. How much

is too much alcohol? Probably no more than three drinks a week,

probably say your should be around 14 drinks a week at this

time and just no smoking period. There is no midway for smoking

at this time, because alcahol and smoking affect blood vessels

and penis tissue. Reducing it will reduce your blood flow. So

keep that in mind.

Then number five is managing stress such as performance,

anxiety and depression are common contributors to ED. So if

you exercise, it will help deal with stress doing just simple

things such as meditation. There is a free app called Calm that

you can download on your phone and breathing exercises with it.

It goes a long way, and nothing is better than having a

communication with your partner, spend time with your family.

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.

Now, number six, it's getting good sleep. Refer to my episode

I talked earlier about how important sleep is for your

erection, because when you're in sleep, you have REM sleep. REM

is when your testosterone is being made, and also is when you

have morning wood. And so if you have less REM sleep, then you

can have less testosterone and more at risk for ED. You want to

aim for about seven to eight hours of sleep per night at this

point.

And the number seven to optimize and monitor your testosterone

level. Low testosterone can contribute to weaker erection.

So if you have low energy, decreased sex drive and mood

changes, consider getting your testosterone level checked

through blood work. It's easily done. You can get it done with

your primary care doctor. Make sure you get total testosterone,

free testosterone and SHBG levels to really measure your

true testosterone level.

Okay, number eight is strengthen your pelvic muscle. You know I'm

a big advocate of pelvic muscles. So strengthen those

little muscles that are between your scrotum and your rectum.

And these muscles actually help with erection, orgasm and also

ejaculation. And they're small, but they're mighty muscles. So

how do you activate these musces? Those are the same

muscle that actually start and stop your urine stream. So you

just lie down, put your hand down there, and you can feel the

contraction like you can feel it would start your urine stream

and stop your urine stream. You want to hold it for optimally,

for about four seconds and then release. You want to do about a

set of 10 twice a day. It takes practice because 99.9% of all of

you guys have very weak pelvic muscles. You'll have a hard time

holding it for four seconds. It will get better as you practice.

Number nine, you'll be surprised to hear this, but yes, caffeine

in moderation, because caffeine improve blood flow and relax

penile muscle, potentially enhancing erection. So coffee

and tea are good sources, but avoid excessive intake. What is

excessive? Excessive is probably more than about 21 ounces a day,

or three cups of coffee a day. And just be really careful how

much sugar and cream you add in your coffee. Try to drink black

coffee if you can, so that way you don't have to add it back

from the cream and the sugars. Coffee and black tea are the

best because it has the highest antioxidant. And tea, you can

probably have three cups of tea a day at this point.

And number 10, of course, is penis pumping. When you use

penis pump exercises your penis it brings in oxygen, help with

muscle flexibility, as well as stretching the penis muscle in

order for it to not have any type of atrophy or shrinkage.

And it also kind of get your penis ready for what it needs to

do. So I call it taking the penis to the gym with the penis

pump. Something as easy as a pump can really do magic down

there for you. And I want to take the penis pump from dirty

taboo to using it as a medical device. In fact, it is an FDA

approved medical device to help with ED. But instead of calling

it the penis pump, it's called vacuum erection device, BED. So

I hope you find this useful. It's the 10 natural things that

you can do to get harder erection right now. That's

probably not going to cost you a lot of money, that actually

work, that is straightforward and simple to do, and something

that you can do right now.

So I hope you find this useful. It will mean the world to me if

you subscribe and get notification and share this with

someone that you feel may benefit from this information.

And let me know what your thoughts are, what are you doing

right now, what do you need help with? So just know, you do not

have to suffer in silence, and that you are not alone. 50% of

men over 50 have ED. There are alternatives to ED besides

surgery and pills. That's why I created the Modern Man Club.

It's a safe and discreet space where I coach you to get out of

ED towards sexual confidence and sexual function again. So check

it out at noedman.com and also, if you want to work with me

directly to get sexual functioning quickly, then go to

sexualperformancesecrets.com Check the link down below, and

just know there are alternatives and that we are here to help

you. I'm much appreciative for you to listen to this episode,

and I will 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.