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.

Can food choice help with your ED. Stay tuned. I'm going to

name nine foods that you can eat and will help you with your ED,

and even improve your erection. In this episode, I'm going to

talk about the nine foods that can help with your ED and even

optimize your firmness if you don't even have ED.

Now, we know that 50% of men between the age of 40 to 70 have

ED. And why is ED so common? That is because 90% of ED is due

to poor blood flow. And blood flow is related to the operation

or the intact lining of the blood vessels, like a pipe like

this, and then on the inside the pipe is the lining, it's called

the endothelium, and that is very sensitive to what you eat.

And remember, as I said in the last few episodes, that the

penis, when it has erect, it has 40 times more blood flow than

normal. So that means that it's very sensitive to what you eat.

What you eat is what goes into the bloodstream, to your tissues

everywhere, and the penis is the most sensitive because it has 40

times more absorption than normal.

So what are the best foods for your erection? It's mainly

around fruits and vegetables and antioxidant foods such as number

one, berries; number two, salmons; number three, extra

virgin olive oil; number four, whole grain; number five, nuts

and legume; number six, herbs and spices; number seven,

poultry and fish; number eight, leafy greens; and then coffee

and cheese. Now why are these foods helpful? Because they're

antioxidant and they're good for the endothelium, which is then

good for blood flow. And some of the tea is bergamot juice,

artichoke head and chamomile tea, and you could probably

drink about one to two cups of coffee as well. And the berries

and fruits that I mentioned earlier are like strawberries,

blueberries, apples, pears, citrus fruit. And salmon is good

because it has the high amount of omega 3 and it's a good

antioxidant food. Olive oil, olive oil is good as

antioxidant. It's anti inflammatory. Whole grains,

multi grain bread, or even flatbread as well.

Now, notice all the foods that I mentioned are in the

Mediterranean diet. Mediterranean diet encompasses

all this as well. Now nuts and legumes are good because they're

a high end, fiber and it's a subset of the food called

flavonoids. Herbs and spices that are good are parsley,

thyme, rosemary, chive, tarragon and oregano. Fish and chicken

are good without the skin and minimize the red meat. I always

tell my patients red meat about most once a week, or the best,

maybe once a month or twice a month, if you can add any type

of leafy greens, particularly arugula, spinach, lettuce and

radish, those are the best. Crunchy vegetables are the best.

Now, what are some of the foods to avoid so that way you want to

improve your ED? you don't want to eat these type of foods. It's

sugar. Sugar are bad. Now I'm talking about sweets, or sugar

as in starches and simple sugar, because it can lead to weight

gain, it can also lead to decrease in blood flow because

of the atherosclerotic heart disease, because it can raise

your triglyceride level. And high fat meals, high fat meal

like anything that is fatty and with sugar in it at the same

time, like a dessert or french fries, because this will

increase your risk of clogging of the artery, a condition

called atherosclerosis. And excessive alcohol. I talk about

alcohol in the previous episode. How many alcohol is too much?

Probably more than 10 to 14 drinks a week. Probably less

than 14 drinks a week, probably adequate at this time, as well

as smoking. Of course, smoking, you want to avoid that if you

are smoking, because it is highly inflammatory, and it

definitely induces poor blood flow. And other thing to

consider I've talked about in the past is that sleep. At least

get seven hours of sleep at night and exercise of at least

160 minutes in one week, and that works out to about maybe

three hours of exercise in a week. And it doesn't have to be

high intensity. You can do walking. You can do your own

body weight. But if you can, you can do HIIT exercises, which

increases the heart at certain interval. And you can find that

easily on YouTube in the show note. I will leave a guideline

on the Mediterranean diet.

But simple things like these, with the nine foods I talk

about, and exercise, the sleep. If you start doing this, you're

going to see some changes in your stiffness and your firmness

in about six weeks, because it takes your body that long to

change. And also, if you notice you have ED, please get blood

work, because you can find out things that you may not know

about. I can't tell you how many times I see patients are

healthy, looking adequate weight, and then we get blood

work. They're pre diabetic, they have high cholesterol, they have

high inflammatory markers, and they have low testosterone, plus

or minus, even elevated cortisol as well as high inflammatory

markers as well.

So having said that, nine foods that will help with your

erection and start doing it at least maybe one, and you will

see result in at least six weeks now. Thank you for being with me

today, and I will see you in the next episode.

Are you struggling and frustrating in finding a

solution for ED? Well, I have just the thing for you. It's

called The Modern Man Club led by yours truly, Dr. Anne.

Together, we're redefining male sexuality and embracing a

holistic approach to overcoming ED without medication or

surgery. I will provide a protective environment for

community and proven strategy to overcoming ED. It is a safe

place, expert coaching by me and my team. We provide holistic

approach to overcoming ED and an empowering community of men with

ED supporting one another and lots and lots of educational

resources. Visit mensexualityclub.com, at the

link here on my right, and connect with us and reclaim

control over your sexual health. 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.