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

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

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

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do a deep dive into sexual
health and performance and how

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

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started, and be sure to visit my
website at

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sexualhealthformenpodcast.com
for more information and

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resources from the show. See you
on the inside.

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

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

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

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

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

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

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

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go.

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There are variety of evidence
based lifestyle and dietary

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changes that can help men
achieve a harder erection

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without medication. Now these
approaches focuses on optimizing

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blood flow, hormone,
psychological well being, and

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

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

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

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important this is, because
studies have shown that regular

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exercises beat Viagra, beat
Cialis, beat any medication that

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

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

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even swimming, or even
stationary bike, or even biking

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

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it increases your heart rate,
your blood vessels start

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becoming more flexible, and
therefore you have more blood

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

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of walking a day is associated
with significant reduction in

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

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

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minutes every other day, or four
times a week.

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

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

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

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diet with less processed food,
works better than Cialis and

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

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vegetables and multi grain and
lean meat such as chicken and

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fish and nuts all contribute to
increase  in nitric oxide

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production, increase in better
blood vessels and therefore

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better for erection. Food that
are high antioxidant, like

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berries, dark chocolate and nuts
are great for increasing blood

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flow.

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

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

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

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

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

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

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

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type this formula out. So
healthy weight is calculated by

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

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

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

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

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

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

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formula is weight in pounds
times 703, divided by your

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

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

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

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Because weight is considered a
risk factor for heart disease.

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

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when I recommend getting
biometric scale. Check in the

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

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

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

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

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

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

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

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

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

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

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

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

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

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that's for the weight.

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Number four is limiting alcohol
and avoiding smoking. How much

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

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

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

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at this time, because alcahol
and smoking affect blood vessels

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

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keep that in mind.

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Then number five is managing
stress such as performance,

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anxiety and depression are
common contributors to ED. So if

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

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

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

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

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communication with your partner,
spend time with your family.

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

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

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

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00:07:03,250 --> 00:07:07,360
not feeling like yourself is
exhausting. But here's the

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00:07:07,360 --> 00:07:12,670
truth, you are not broken. You
are not alone. You don't have to

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

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is your step by step, path to
sexual confidence and

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

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00:07:27,610 --> 00:07:32,440
error, just real solution, real
result and the confidence you

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00:07:32,440 --> 00:07:37,360
deserve. It's time to take back
your power on your term. Let's

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00:07:37,360 --> 00:07:40,930
get this journey started
together. Check out the course

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00:07:41,050 --> 00:07:45,370
at getwoodnow.com. I'll see you
there.

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

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I talked earlier about how
important sleep is for your

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

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

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

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

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

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point.

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And the number seven to optimize
and monitor your testosterone

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level. Low testosterone can
contribute to weaker erection.

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

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changes, consider getting your
testosterone level checked

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

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

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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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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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in moderation, because caffeine
improve blood flow and relax

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penile muscle, potentially
enhancing erection. So coffee

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

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

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

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

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

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

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

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

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

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

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00:10:41,110 --> 00:10:46,510
muscle flexibility, as well as
stretching the penis muscle in

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

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

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

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00:10:58,900 --> 00:11:04,990
pump. Something as easy as a
pump can really do magic down

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

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

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00:11:13,090 --> 00:11:16,600
approved medical device to help
with ED. But instead of calling

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

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

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

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

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00:11:35,650 --> 00:11:41,680
work, that is straightforward
and simple to do, and something

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that you can do right now.

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00:11:44,000 --> 00:11:48,470
So I hope you find this useful.
It will mean the world to me if

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00:11:48,500 --> 00:11:51,590
you subscribe and get
notification and share this with

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00:11:51,590 --> 00:11:54,980
someone that you feel may
benefit from this information.

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00:11:54,980 --> 00:11:58,250
And let me know what your
thoughts are, what are you doing

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00:11:58,250 --> 00:12:03,200
right now, what do you need help
with? So just know, you do not

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00:12:03,200 --> 00:12:08,570
have to suffer in silence, and
that you are not alone. 50% of

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00:12:08,570 --> 00:12:13,670
men over 50 have ED. There are
alternatives to ED besides

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00:12:13,670 --> 00:12:18,770
surgery and pills. That's why I
created the Modern Man Club.

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00:12:18,950 --> 00:12:23,240
It's a safe and discreet space
where I coach you to get out of

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ED towards sexual confidence and
sexual function again. So check

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00:12:28,070 --> 00:12:34,100
it out at noedman.com and also,
if you want to work with me

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00:12:34,100 --> 00:12:39,050
directly to get sexual
functioning quickly, then go to

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00:12:39,140 --> 00:12:44,900
sexualperformancesecrets.com
Check the link down below, and

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00:12:44,900 --> 00:12:49,040
just know there are alternatives
and that we are here to help

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

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00:12:53,000 --> 00:12:56,330
and I will see you in the next
episode, Modern Man.

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

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00:13:00,430 --> 00:13:05,560
suffer anymore. ED can feel
isolating, frustrating, and even

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00:13:05,560 --> 00:13:10,510
defeating. The endless guessing,
the quiet shame, the weight of

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00:13:10,510 --> 00:13:14,620
not feeling like yourself is
exhausting. But here's the

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00:13:14,620 --> 00:13:19,930
truth, you are not broken. You
are not alone. You don't have to

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00:13:19,930 --> 00:13:25,000
figure this out alone anymore.
The Get Wood Now Boost Program

188
00:13:25,210 --> 00:13:30,250
is your step by step, path to
sexual confidence and

189
00:13:30,250 --> 00:13:34,840
restoration. No more suffering
in silence, no more trial and

190
00:13:34,870 --> 00:13:39,700
error, just real solution, real
result and the confidence you

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00:13:39,700 --> 00:13:44,620
deserve. It's time to take back
your power on your term. Let's

192
00:13:44,620 --> 00:13:48,190
get this journey started
together. Check out the course

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00:13:48,310 --> 00:13:52,660
at getwoodnow.com. I'll see you
there.

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00:13:53,710 --> 00:13:56,920
Thanks for listening to the
Sexual Health for Men Podcast.

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00:13:57,520 --> 00:14:00,910
If you love this episode, then
please take a screenshot on your

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00:14:00,910 --> 00:14:04,330
phone and post it on Facebook,
Instagram, or wherever you post,

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00:14:04,690 --> 00:14:07,990
and be sure to tag me and let me
know why you like this episode

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00:14:08,140 --> 00:14:11,080
and what you like to hear in the
future. That will help me know

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00:14:11,080 --> 00:14:14,110
what's great for you and I would
love to give you the most

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00:14:14,110 --> 00:14:17,140
incredible free gift designed to
help you improve performance

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00:14:17,140 --> 00:14:23,050
quickly. Go to my website at
sexualhealthformenpodcast.com to

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00:14:23,050 --> 00:14:26,890
get the book, The Five Common
Costly Mistakes Men Make When

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00:14:26,890 --> 00:14:30,850
Facing ED. I would appreciate if
you subscribe, leave a review on

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00:14:30,850 --> 00:14:34,750
Apple podcasts or wherever you
listen. And just know that you

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00:14:34,750 --> 00:14:38,410
can have sexual vitality for
life. I appreciate you until

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00:14:38,410 --> 00:14:39,160
next time.