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. If you're struggling with ED or you

love someone who is, stay to the end, you're going to get three

tips that I'm going to tell you on how to fix ED. This is ED fix

to the root cause of ED.

So let's get into it at this point, the first thing a man

with ED need to fix is how much he move. I know I'm not going to

be your favorite because I want to tell you to fix the root

cause of ED, which is blood flow and inflammation. That's how you

reverse ED. And does involve work from you. It is not an easy

pill that you take or an easy supplement that you take.

Anything that is worth doing is worth working for. So I'm going

to be real with you. Okay? So ED is often an early sign that your

blood vessel or your blood flow is not healthy, and that same

artery that bring blood to your organ can even cause a heart

attack as well. So ED is really a warning sign, you need to pay

attention to that. So how do you fix ED? You fix the cause of why

the blood flow is decreased. In order to fix that, you need to

move. You need to move and I recommend that you move about 30

minutes, four times a week, every other day. And it doesn't

have to be doing a triathlon or crazy stuff. It's just involving

a brisk walk. A walk that when you're walking that is hard for

you to count one to 10. That's it 30 to 40 minutes every other

day, or four days a week. You can do cycling, swimming or

something similar. Even walking up and down the stairs. It just

so that it just maybe a light sweat at this time. So your

exercise is your erection medication, not Viagra, not

Cialis. Many studies have shown that, okay? You don't need a gym

membership. All you need is a schedule, 30 minutes a day,

every other day or every day. Pick a time and a day that you

can do it consistently. The key is consistently. If you do this

over a 12 week period, or if you will even notice, within a week,

you'll have better energy, better mood and the weight start

to come off over time.

Men, struggling to stay hard? Most of the time it comes down

to poor blood flow. That's why I put together the Good Morning

Wood smoothie, a nutrient packed blend designed to restore blood

flow naturally. My patient often notice improvement in just a few

weeks when they take this part of their daily routine. Click

the link below to get the recipe and start boosting your blood

flow and firmness today, or go to goodmorningwoodsmoothie.com.

Number two, eat like the Mediterranean. The second thing

is that to fix a day, you need to fix how you eat. There is a

pattern of eating that consistently support better

blood flow and better erection. The Mediterranean diet. Check

out the Mediterranean diet link right here, where I give it to

you for free. What the Mediterranean diet is is that

you just fill your plate with vegetables and fruit, and lunch

and dinner, and eat olive oil and eat lean meat, such as pork,

fish and seafood, and eat nuts and beans regularly. Just cut

down on the processed food. Processed food is anything

that's in a bag or a can, sugary drinks and heavy processed meat,

like hot dog. Okay? So you don't have to be perfect. You just

need to move toward that direction, which is move more

and follow the Mediterranean diet. So replace soda with water

or sparkling water. Replace fries with a salad or vegetable.

I know my husband likes fries too, but he's now starting to

incorporate salad into a diet more often. So instead of a

burger every night, replace it with grilled fish or chicken.

Instead of white bread, white rice, replace it with whole

grain bread, brown rice or quinoa. A good rule of thumb is

this, if it grows on trees or on the grounds or swim in the sea

or it's cooked in olive oil, it's probably helping your

erection. All right?

Okay, Modern Man. If you're struggling with weak erection,

low energy, the food you eat could be the big part of the

problem. One of the best research pathways to boost

circulation, support healthy testosterone and improve sexual

performance is the Mediterranean diet. It's packed with food that

open up your blood vessel, lower inflammation, and fuel your

hormone, naturally. I've seen men notice real improvement in

both energy and erection within weeks when they shift to this

style of eating. So check out the Mediterranean diet link

right here below, and get that as soon as you can. Stronger

testosterone and better erection.

Point number three, sleep. Sleep is so important. I did a video

on sleep and erection. Check it out. So if you have ED you need

to fix your sleep and also breathing at night too. Most

testosterone is produced when you're sleeping at rapid eye

movement. But if your sleep is short or broken, testosterone

level decreases, and therefore you're going to notice a change

in your erection and your libido, or sex drive. So you

need to sleep about seven, at least seven hours at night time.

What that mean is try to keep a regular bedtime and wake time

even on the weekends, not just the days that you're working at

all. And before you go to bed, limit heavy meals and alcohol

and screen time at least two hours before you go to bed. And

another tip too, is keep your room dark, cool and quiet.

Sometimes as cool as like 65 degrees and dark because it is

less stimulation for you. And if you snore, or if you're sleeping

and you pause there and you're breathing like like that, you

need to get checked for sleep apnea. It's an easy study. You

can even do at home. If you have sleep apnea, you need to fix

them, because sleep apnea will decrease testosterone, it will

decrease your libido, and therefore will affect your

erection as well. So if you sleep better, and if you get

your sleep apnea improved, you will improve daytime energy, you

will have better testosterone level and definitely better

erection. Okay? So protect your sleep, protect your hormones and

protect your erection with better sleep.

So let's put all this together. Number one movement, you got to

move at least 30 minutes every other day. Two, follow the

Mediterranean diet. Check the Mediterranean diet link right

here, I give it to you, everything you need.

Essentially, eat anything that the Earth gave you. That's

mainly it. And ssleep at least seven hours at night time and

stop the screen two hours before you go to bed. So if you do this

consistently every day, you will see an improvement in your ED

from a month to over 12 months, all you need to do is to take

action, to be consistent and to be committed to doing that. Your

erection deserve it. Your sex life deserve it, and you deserve

it, and you can fix your ED. Believe it or not, you don't

need that medication. You don't need that magic pill. Don't

chase that magic supplement that is somewhere in Timbuktu. There

is no quick fix. I'm telling you. There's no quick fix. I

would love for you to come to my office and get stem cell therapy

and platelet-rich plasma and shock wave therapy, the Botox

that we do. But I'm trying to help you to fix this naturally.

And if you're a man with ED and you just start to notice some

ED, or you've been having ED for a couple of years, then this is

the right thing for you. And if you're a man that's been taking

ED medication and you want to get rid of it and start fixing

it naturally as well, too. And if you need to get it fixed

quicker, we can help you with that. Check out the link below

and see how we can help you. But I know that you can start this

yourself and just see the result. Be patient. Give

yourself 12 weeks for this.

Let me know how you do it. It will mean the world. To me, if

you click notification and subscribe and share this with

somebody you love. And just know that we are here for you, and we

can help you out with ED. Check the link below. I will see you

in the next episode, Modern Man, and I know you can do it.

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.