What Is Low Testosterone?


Do you feel “off” but don’t really know why?

Is your libido quickly dwindling?

Are you gaining weight around your midsection and losing muscle mass?

Are you feeling fatigued, low on energy, irritable, and anxious?

Do you just not feel like yourself?  

When patients come to me reporting a sense of just not feeling right but can’t explain why it’s often linked to low testosterone.

Low testosterone is incredibly common. 1 in 4 men over the age of 30 suffers from low testosterone that is severe enough to impact their daily lives.

Let’s take a look at everything you need to know about low testosterone start to finish, so you can start to take back control of your sexual and overall wellbeing.  

What is testosterone?

Testosterone is a steroid hormone produced in the testes (for males), and in small amounts in female ovaries. A small amount of testosterone is also produced in the adrenal glands in both men and women. Testosterone production is regulated by the pituitary glands and hypothalamus (area of the brain that controls the pituitary).  It’s a hormone, so it’s part of the endocrine system.


Although women have testosterone, it’s considered the essential male hormone. Testosterone is what makes men masculine. It’s the hormone that makes you go through all the puberty changes: grow body and facial hair, develop larger genitals, take an interest in sex, and even start to develop muscles.

We’re introduced to testosterone at puberty, but it persists with us throughout life. Without testosterone, men quickly and drastically lose their health.

Testosterone is responsible for:

  •     Sex drive
  •     Energy levels
  •     Strength and muscle mass
  •     Balanced weight
  •     Brain health
  •     Bone health
  •     Heart health
  •     Mood and confidence

What is low T?  

Low testosterone, also referred to as hypogonadism or testosterone deficiency (TD), is the term used to describe testosterone levels that are lower than the typical range. However, the “normal” range for testosterone is variable dependent upon the doctor you’re talking to. Some consider low testosterone to be below 300 ng/dL, while others say it’s below 250 ng/dL.

Either way, if you have testosterone that’s on the lower end of the spectrum it could be impacting your daily life.

What are the symptoms of low T?

Every man with low T will experience it differently. Some will show severe symptoms, while others just don’t “feel well.” Below are the main symptoms of low testosterone that deserve a second consideration when talking to your doctor.

1. Low sex drive

One of the most common symptoms of low T is a reduced libido or sex drive. If you’re finding that you’re not interested in sex as much as you used to be, even in situations where you want to be sexually interested, you could be dealing with low T.

Testosterone is the hormone responsible for sex drive. High testosterone can make you feel like you’re about to pounce on your partner any chance you get. Low testosterone can impact your ability to even get excited about intercourse. Low T may even impact your masturbation habits because you’re thinking about sex less frequently.

Even with all of the other symptoms of low testosterone, low sex drive tends to be the biggest concern for most men. It’s common to feel less excited or passionate when your sex drive dwindles. Don’t worry, though. Sex drive is one of the first things to reverse when you start to bring your testosterone back up to normal levels!

2. Lethargy

Feeling a little sluggish lately? Can’t keep your energy up throughout the day? Sleeping more or taking naps?

Testosterone is necessary for alertness and energy. It’s the primary hormone that motivates us to get up and out of bed. In fact, testosterone levels naturally rise in the morning as part of your body’s natural alarm clock.

Thus, low T often causes tiredness, lethargy, low energy, and reduced motivation. In fact, low testosterone has even been linked to chronic fatigue syndrome.

3. Loss of muscle mass

Testosterone is a “steroid hormone,” so it’s responsible for giving men those strong, lean muscles. When testosterone is low, muscle mass can quickly dwindle and your once Superman-like strength starts to decline. That’s because there isn’t enough of the “steroid” testosterone to keep the muscles strong.

Worse yet, low T makes it hard to workout properly to regain the strength and muscle you’ve lost. This makes it a double whammy that can kill your lean muscle.

In reverse, the more testosterone your produce, the easier it is for your body to create muscle. One study found that treating with testosterone therapy showed a 27% increase in muscle protein synthesis (the creation of muscles).

Muscle is more than just a hot bod. You need muscle for daily function. It’s also a critical aspect of metabolism and fat burning.  

4. Increased body fat

Along with losing muscle mass, low T is correlated with higher levels of body fat. Testosterone plays a role in maintaining weight, likely because of its role in muscle production and metabolism.

Research shows that men with high testosterone are often leaner, while those with low testosterone generally have a higher body fat percentage.

Fat caused by low T especially shows up in the gut. One study found a 22% increase in fat around the abdominals when men had low (nearly zero) levels of testosterone.  

This is not only troublesome for confidence issues and body image. A larger waistline also increases the risk of developing heart disease, diabetes, and chronic inflammation. This is especially true because low testosterone causes visceral fat to collect around the organs. There can be serious impacts of testosterone-related weight gain.

5. Erectile dysfunction

Testosterone is the hormone that triggers the release of nitric oxide. Nitric oxide is what helps relax the penile muscles and dilate the blood vessels to allow blood to flow into the penis.

Without nitric oxide, the penis can’t get ready to have an erection. And without testosterone, there’s no nitric oxide. That means that low T can make it nearly impossible to get and keep an erection.

Erectile dysfunction (ED) has a number of causes. However, you can have a good idea your ED is linked to low T if your “spontaneous” erections—like while sleeping—don’t occur as much. This is because there isn’t enough nitric oxide to open up the blood vessels.

If you’re still getting spontaneous erections but having trouble when you want to have sex, then your ED could be caused by an underlying health disorder or psychological concern like stress or performance anxiety.

It’s important to note that low testosterone is not always the cause of erectile dysfunction, and not all men with low T will experience ED. The two are correlated, but there is no proven causal relationship yet.

6. Poor mood


Depression, anxiety, irritability and other mood concerns are often linked to low testosterone as well. This is because testosterone plays an important role in confidence and mood. Research has shown that men (and women) with higher testosterone levels are more likely to be confident and successful, while those with lower testosterone are more self-conscious and stressed.

One study found that men with low T showed more severe symptoms of depression, anxiety, and sexual dysfunction. They also reported a lower quality of life in general.

Another study discovered that testosterone therapy was able to decrease these negative emotions like anger, irritability, and nervousness. This shows promise that low T can reverse major symptoms.

Most men don’t realize this symptom in themselves. If your friends or family say that you aren’t acting like yourself, don’t take it personally. It may be a mood change related to low T, which you should discuss with your doctor.

7. Cognitive decline

A number of men with low T often report “brain fog” or memory loss. They’ll also report a loss of focus and productivity, and they can’t seem to pinpoint the cause. That’s because testosterone plays a significant role in cognitive brain function, especially for memory.

One study of men ages 70+ found that lower testosterone levels were closely related to cognitive decline. In fact, they even found an almost proportional relationship between the two. The lower the T levels, the worse the cognitive decline.

Testosterone levels naturally lower with age. This could play a major role in the decline of cognitive function, especially in older males.

Other symptoms

Although less common, the following symptoms are possible with low T, especially in men suffering from severely low levels.

  •     Reduced ability to orgasm
  •     Loss or reduction of body hair
  •     Size reduction of testes
  •     Male breast enlargement
  •     Sweating
  •     Sleep disturbances
  •     Osteoporosis
  •     Anemia
  •     Infertility

What causes low T?

So we know what low T feels like, but where does it come from?


There are a number of reasons your body might have lower testosterone levels.

One of the most common causes of low T is simply aging. As we get older, our systems start to slow down—including the endocrine system. The body can’t produce hormones at the same rate it used to, and it gets progressively slower each year.

There are three “types” of low T that are categorized based on the cause of the endocrine imbalance.

Primary low T or hypogonadism occurs when the testes aren’t able to produce testosterone. This is usually due to some sort of injury or failure of the organ, like scrotal or testicle injuries, undescended testicles, or mumps. Chemotherapy and radiation therapy, especially for prostate cancer, can also damage these organs and cause testosterone production to slow down.

Secondary hypogonadism occurs when there is an injury or malfunction of the pituitary gland, which is the gland that regulates testosterone and other hormones.

Tertiary hypogonadism occurs when there’s a dysfunction in the hypothalamus, which is the gland in the brain that controls both the pituitary and adrenal glands.

Secondary and tertiary low T are often caused by injuries near the gland or hypothalamus, such as local tumors, gland malformations, or inflammation due to diseases like HIV or tuberculosis. Chemotherapy near either spot can also create a dysfunction.

Anabolic steroids have an impact on testosterone production because they interfere with the pituitary and adrenal glands. Decreased blood flow to the brain can also cause the hypothalamus to stop sending T signals.

Along with these “types” of testosterone deficiencies, there are other potential causes of low T as well:

Hormonal

  •     Cortisol steal
  •     High estrogen
  •     Low zinc
  •     Low vitamin D

Lifestyle

  •     Drug abuse
  •     Lack of sleep
  •     Low nutrient/vitamin diet
  •     Obesity
  •     Sedentary lifestyle
  •     Smoking
  •     Stress

Serious diseases

  •     Diabetes
  •     Heart disease
  •     High blood pressure
  •     Renal disease

 

How do I know if I have low T?

If you think you might be dealing with symptoms of low T, it’s time to visit your doctor. Physicians will run a blood test that will check total and free testosterone levels. The “normal” male range for testosterone is around 280 to 1,100 ng/dL, though some doctors consider anything below 300 to be “low.”

Most doctors will do a testosterone blood test in the morning. This is when testosterone levels are naturally highest. Doctors want to see your level at its peak, so they can best judge the severity of the problem.

One of the best parts of a low T blood test is that it can also test your blood for other diseases at the same time. Go to the doctor and get your blood drawn just once, and they can do a full workup to check your testosterone, cholesterol, hormones, HCG, and other disease risks.

Check out 7 Testosterone Booting Myths No One Will Tell You About.

 

What are the treatments for low testosterone?

Your doctor will first try to understand the cause of your low T to best determine treatment. If you have low testosterone due to an underlying disease (heart disease, obesity, diabetes) or treatment (like chemo or radiation), your doctor will likely want to address those concerns first. Treating the underlying cause will help boost your testosterone in turn.

If you’re suffering from low T due to aging or without a clear-cut cause, then your doctor will likely recommend you start with natural treatment options first. Other ways to boost your testosterone naturally and effectively include:

  •     Healthy dieting
  •     High intensity interval training
  •     Intermittent fasting
  •     Probiotics
  •     Sex
  •     Sleep therapy
  •     Stress reduction
  •     Vitamin supplementation
  •     Weight loss
  •     Yoga

Read: 13 Ways To Increase Testosterone Naturally

If you’re still not seeing success with lifestyle changes, testosterone replacement therapy (TRT) is an option. These options help artificially raise your testosterone to give your body more free-floating and usable testosterone. TRT alternatives include skin patches, gels, injections, and implants.

In the short-term, these options can work well to get you back on track. However, testosterone replacement therapy comes with a number of side effects and risks that shouldn’t be ignored. Learn more about TRT risks here, and talk to your doctor about any concerns you have before starting treatment.

Conclusion

If you think you may be suffering from low T, visit your doctor for a definitive test. The good news is that most men can easily and successfully raise their testosterone levels with lifestyle changes and therapy options.  

You don’t have to feel like this forever.

In fact, you can start feeling better RIGHT NOW

Schedule a Call

**************************

Are These Medications Killing Your Sex Life?

Most medications come with several side effects, ranging from mild dry mouth to severe life-threatening diseases. For most men, some of the worst—and the most common—are adverse sexual effects.

Some sexual side effects of medications can include erectile dysfunction, impotence, low testosterone, and even low sperm count or infertility. This is because certain medications impact hormone levels, nerve function, and blood circulation, all of which are an important part of sexual health.

Erectile dysfunction (ED) is typically not a disease in its own right. Instead, it is usually a symptom or side effect of another underlying condition, like high blood pressure or type 2 diabetes, which is why most men with erectile dysfunction are also on prescription medications to treat these conditions.

Erectile dysfunction has been linked as a side effect of numerous diseases along with the medications that treat those diseases.


What medications can cause erectile dysfunction and other sexual dysfunction?

What can you do to treat both your condition and your erectile dysfunction in a healthy way?

1. Blood pressure medications

Use

Blood pressure medications are used to treat high blood pressure. High blood pressure can be a serious condition as it damages blood vessels and causes arteries to harden and narrow. This can limit blood flow throughout the body, including to the heart (heart disease) and penis (erectile dysfunction).

Men with high blood pressure often have ED because the blood can’t properly flow to the veins in the penis.

Impact

Men with erectile dysfunction are 38% more likely to have high blood pressure than those without erectile dysfunction; the reverse is also true. There is a direct link between blood pressure and sexual function.

Healthy blood pressure is necessary for an erection. In order to achieve an erection, blood needs to flow into the penis to make it “hard.” If the blood pressure is too high, the arteries in and around the penis become narrowed and damaged, which prevent blood from filling up inside the penis.

Diuretics, a type of blood pressure medication, interfere with blood flow to the sex organs. They also increase the body’s excretion of zinc. Men need zinc in order to produce testosterone and diuretics can decrease the body’s concentrations of free-floating zinc.

Beta-blockers are blood pressure medications that interfere with nerve impulses. This means that the brain-penis connection is severed making sexual arousal nearly impossible. Beta-blockers also reduce testosterone levels, which lowers libido and sexual interest.

There is also an indirect link between blood pressure medications and lifestyle. Lifestyle factors like eating unhealthy foods, not exercising, and smoking can cause men to take medication for high blood pressure which may also lead to sexual dysfunction. This is also directly linked to chronic inflammation in the body, which is at the heart of nearly all major diseases.

Types

  • Atenolol (Tenormin)
  • Bethanidine
  • Bumetanide (Bumex)
  • Captopril (Capoten)
  • Chlorothiazide (Diuril)
  • Chlorthalidone (Hygroton)
  • Clonidine (Catapres)
  • Enalapril (Vasotec)
  • Furosemide (Lasix)
  • Guanabenz (Wytensin)
  • Guanethidine (Ismelin)
  • Guanfacine (Tenex)
  • Haloperidol (Haldol)
  • Hydralazine (Apresoline)
  • Hydrochlorothiazide (Esidrix)
  • Labetalol (Normodyne)
  • Nethyldopa (Aldomet)
  • Metoprolol (Lopressor)
  • Nifedipine (Adalat, Procardia)
  • Phenoxybenzamine (Dibenzyline)
  • Phentolamine (Regitine)
  • Prazosin (Minipress)
  • Propranolol (Inderal)
  • Reserpine (Serpasil)
  • Spironolactone (Aldactone)
  • Triamterene (Maxzide)
  • Verapamil (Calan)

Note that some blood pressure meds have more side effects than others. The medications that are least likely to cause adverse sexual effects are ACE inhibitors, calcium channel blockers, and angiotensin II receptor blockers. Talk to your doctor about switching your blood pressure medication if you’re experiencing any form of sexual dysfunction.

2. Antihistamine

Use

Antihistamines are most commonly used to treat allergies. You’ve likely taken Benadryl if you got a bad bug bite or Claritin or Zyrtec for the springtime sniffles. Antihistamines are also used to manage nausea, relax muscles, and induce sleep.

Impact

Experts don’t know exactly how antihistamines impact the sexual system, but it may be due to their impact on the nervous system. Antihistamines are used to reduce the body’s natural response to foreign bodies. 

When you have an allergic reaction to something—like pollen or a bee sting—your body releases a surge of histamines and white blood cells to “fight off” that unknown object. Antihistamines minimize this response, which often reduces the redness and itchiness in your system. But it can also depress your body’s natural immune response.

Histamines are used as a transmitter in the brain and spine, so suppressing this transmission may impact the brain’s ability to send signals to the penis to gain an erection.

Studies have also shown that histamines actually play an important role in erections. Histamines activate the H2 and H3 receptors, which help signal the penis to have an erection.

Types

  • Cimetidine (Tagamet)
  • Cyclobenzaprine (Flexeril)
  • Dimenhydrinate (Dramamine)
  • Diphenhydramine (Benadryl)
  • Doxylamine (Unisom)
  • Hydroxyzine (Vistaril)
  • Meclizine (Antivert)
  • Nizatidine (Axid)
  • Promethazine (Phenergan)
  • Pseudoephedrine (Sudafed)
  • Ranitidine (Zantac)

3. H2 blockers

Use

H2 blockers, also called histamine H2-receptor antagonists, are used to treat gastrointestinal disorders. Common uses include treatment of GERD, gastric ulcers, peptic ulcers, heartburn, and esophagitis.

Impact

Like antihistamines, H2 blockers deactivate the H2 receptors that are necessary for an erection.

Research has found that they may cause impotence and male breast enlargement if taken at high doses for a long period of time. This is likely because they impact the endocrine system and interrupt the H2 signaling process (as discussed above with antihistamines).

Types

  • Famotidine (Pepcid)
  • Cimetidine (Tagamet)
  • Nizatidine (Axid)
  • Ranitidine (Zantac)

4. Antidepressants

Use

Antidepressants are prescription drugs used to treat depression, anxiety disorders, eating disorders, and obsessive compulsive disorder. Some doctors prescribe antidepressants as a means of smoking cessation. Low doses of antidepressant medications have also been used to treat chronic pain, menstrual cramps, and irritable bowel syndrome.

Impact

Antidepressants influence the function of neurotransmitters and hormones in the brain, including serotonin, norepinephrine, and dopamine. Serotonin and dopamine are the “happy” hormones, but they also play an important role in libido and sexual satisfaction.

Antidepressants suppress these hormones, which in turn suppresses the body’s ability to get “excited” by sexual stimuli.

These hormones are also used as signals between nerve cells. With minimized signals, the brain has trouble alerting the nerves in the penis. This means that the penis doesn’t know it needs to have an erection. Even stimulating the nerve endings on the penis wouldn’t be able to signal the brain that it’s time to have sex. This inability for the brain and penis to interact is a direct cause of erectile dysfunction.


Overall, studies have shown that antidepressants—especially SSRIs—cause decreased sexual desire and excitement, diminished or delayed orgasm, and erectile dysfunction. There are also some cases of painful ejaculation, penile numbness, and spontaneous erection.

This proves that antidepressants have a direct influence on sexual function—even if the reason is still unclear.

It’s important to note that sexual dysfunction is often psychological. Depression and anxiety are known causes of erectile dysfunction. Thus, men on antidepressants may still have that psychological roadblock that is causing their erectile dysfunction, even while on medication.

 One study found that sexual side effects were actually worse when patients did not adhere to their depressive disorders. This suggests that for some individuals, depression and anxiety are a greater cause of sexual dysfunction than the antidepressants themselves.

Note: The same effect occurs with antipsychotic medications.

Types

  • Amitriptyline (Elavil)
  • Amoxapine (Asendin)
  • Buspirone (Buspar)
  • Chlordiazepoxide (Librium)
  • Chlorpromazine (Thorazine)
  • Clomipramine (Anafranil)
  • Clorazepate (Tranxene)
  • Desipramine (Norpramin)
  • Diazepam (Valium)
  • Doxepin (Sinequan)
  • Fluoxetine (Proxac)
  • Fluphenazine (Prolixin)
  • Imipramine (Tofranil)
  • Isocarboxazid 9Marplan)
  • Lorazepam (Ativan)
  • Meprobamate (Equanil)
  • Mesoridazine (Serentil)
  • Nortriptyline (Pamelor)
  • Oxazepam (Serax)
  • Phenelzine (Nardil)
  • Phenytoin (Dilantin)
  • Sertraline (Zoloft)
  • Thioridazine (Mellaril)
  • Thiothixene (Navene)
  • Tranylcypromine (Parnate)
  • Trifluoperazine (Stelazine)

5. Statins/fibrates

Use

Statins and fibrates are used to treat high cholesterol. They’re often used in conjunction to help lower cholesterol, especially for patients with type 2 diabetes.

Impact

Statins and fibrates are medications that inhibit the production of cholesterol, which happens to be the building block of testosterone and other hormones.

Statins are known to cause rhabdomyolysis, which breaks down muscle tissue and releases protein into the bloodstream, which can impact blood flow and sexual function.

One study found that statins and fibrates, which lower lipids, were significantly related to the incidence of erectile dysfunction cases.

Types

  • Fenofibrate (Tricor, Fibricor, Lofibra)
  • Gemfibrozil (Lopid)
  • Pravastatin (Pravachol)
  • Simvastatin (Zocor)
  • Lovastatin (Mevacor, Altoprev)

6. Benzodiazepines & anticonvulsants

Use

Also known as tranquilizers, benzodiazepines are used to treat anxiety, insomnia, agitation, muscle spasms, and are sometimes used to prevent seizures.

Anticonvulsants are drugs specifically used to control seizures for those with epilepsy. They may also treat certain types of chronic pain like migraines or neuropathic pain.

Impact

Both benzodiazepines and anticonvulsants have muscle-relaxant properties, which lessen sexual interest and sensation. They also interfere with the production of testosterone, often leading to low T levels, which impact one’s sex drive, as well as, the ability to have orgasms.

Some research suggests that newer anticonvulsants, like gabapentin and topiramate may have fewer side effects.

Types 

  • Xanax
  • Ativan
  • Valium
  • Librium
  • Gabapentin (Neurontin)
  • Topiramate (Topamax)

7. Recreational drugs

Use

Recreational drugs are used for recreational purposes… I do not recommend the use of recreational drugs.

Impact

Most recreational drugs (and alcohol) decrease the arousal response to stimuli in the brain, which removes the mental part of getting an erection. If your brain doesn’t respond to the idea or arousal of sex, then it isn’t able to send signals to the penis to have an erection. Painkillers like morphine, oxycodone, and codeine also have similar effects.
Moreover, recreational drugs impact your genetic expression. They can cause methylation on key DNA groups, which can “turn off” healthy genes that stop disease progression and “turn on” unhealthy genes that unleash genetic disorders. Learn more about the epigenetics of drugs here.

Types

  • Amphetamines
  • Barbiturates
  • Cocaine
  • Marijuana
  • Heroin
  • Nicotine

How to stop sexual side effects?

The good news is that most of these adverse sexual side effects are reversible after you stop taking the medication. If you’re suffering from impotence, low libido, infertility, or other sexual dysfunction, you’ll want to talk to your doctor about possibly changing your prescription or approaching your condition with a more natural remedy.


But isn’t taking a medication for your heart more important than a healthy sex life?
Actually, no. A healthy sex drive is a predictor for overall health. Your sex organs are one of the first to stop working when your body is going through some sort of “shock,” like disease or infection. Your essential organs start taking all of the blood and nutrients, so none is left for your sex organs.

Thus, if you have a healthy sex life, it’s likely that your other organs are working in tip-top shape.

Plus, sex is a great method of exercise. It can help burn calories, clear out your arteries, build muscle, boost the immune system and keep your body in shape to ward off disease.

Don’t settle.

There are a number of ways to try to improve your health condition before resorting to heavy medications or therapies. For instance, if you’re currently taking statins and fibrates for high cholesterol, talk to your doctor about instead taking a mixture of vitamin B12, folic acid, and vitamin B6.

Check out the 7 supplements every man should take for optimal health here. One of the supplements I recommend for every man, especially those over 40, is a probiotic pill.

Moreover, changes in lifestyle have been shown to have an impact on cholesterol, type 2 diabetes, heart health, blood pressure, depression, anxiety, metabolic syndrome, and other conditions that typically require ED-inducing medication. 

Lifestyle changes can influence your epigenetic expression. Therefore, if you can alter your genes to be healthy and immune to disease, you won’t have to take any of the above medications that have ED-causing side effects. Learn more about how you can change your genes and risk for disease below with our Epigenetics Series.

Never stop taking a medication without first consulting your doctor.

Conclusion

There are a number of disorders that can cause erectile dysfunction, and a number of medications for those disorders can also cause ED.

Thankfully, sexual dysfunction is rarely permanent. You can change your pillbox—and your disorders—with certain lifestyle changes.

Check out our Male 90X program to start reducing your risk for disease and prescription meds.

If you don’t want to be on drugs with nasty side effects, it’s time to take control of your health.

Sign up for Male 90X’s genetic-based report and private consult to get started and own your health!

You should always talk to your doctor about any and all potential side effects of your medication before starting a regimen. You should also talk to a doctor before stopping any medications to try other avenues.

Ready to take the next steps?

Schedule a Call

**************************

Epigenetics Series: Is Porn Addiction Genetic?


Nearly 23 million Americans suffer from a drug or alcohol addiction. It is estimated that between 7.4 and 14.7 million American adults are addicted to porn or sex. Porn addiction is a serious epidemic. 

“Addiction” is a broad term with an even broader population. Despite the prevalence, understanding, and treatment of addiction, it remains far behind where it should be, with only 1 in 10 individuals getting appropriate and lasting treatment.

Now, research in epigenetics is stepping in to help treat addiction on a deeper and broader scale.

Why are only some people addicted to activities, behaviors, and substances while others are not?

The answer may lie in the expression of your genes.

Recent studies show that epigenetic mechanisms could play a significant role in addiction. In fact, the risk of addiction may not necessarily come from an inherited genetic sequence but from how those genes are expressed.

Understanding the link between addiction and genetics may help create new advances in prevention and rehabilitation moving forward.

So what is the addiction? What is its link to epigenetics? And how can you alter your genes for a healthier life?

What is addiction?

“Addiction” is a psychiatric disorder where a person compulsively engages in or with some stimuli, like drugs, alcohol, or sex.

A person becomes addicted to the “feel good” aspects of this stimulus. This stems from the excitement of the brain’s reward regions. These “reward” regions include the nucleus accumbens (NAc), prefrontal cortex (PFC), and ventral tegmental area (VTA).

Drugs and alcohol are the most common associations of addiction. However, people can become addicted to nearly anything that ignites the reward centers of the brain. For example, other addictions can include gambling, shopping, sex, video games, television, overeating, exercise, and more.


Sex addiction is an especially prevalent concern in America, with the open accessibility of porn. In fact, an estimated 3-8% of U.S. adults suffer from a sex addiction that causes significant distress or impairment in personal, family, social, educational, or occupational areas of functioning.

We know that addiction creates changes in the brain. An ongoing surge of dopamine actually alters the prefrontal regions of the brain. In fact, this dopamine “high” starts to decrease sensitivity. The more you activate this part of your brain, the less it works. This impacts reward, motivation, memory, and cognitive control.

Thus, a progressive “high” can actually make it harder to feel that same sort of pleasure over time. This is why addicts tend to progress deeper into their addiction; addicted individuals seek that same pleasure but their brains become desensitized to it.

Science has proven that this dopamine desensitization alters the structure of the brain. Does that mean addiction could alter DNA and genetic structure as well?

Is porn addiction or any addiction linked to epigenetics?

Addiction is a disease just like any other, like cardiovascular disease or diabetes. Epigenetics impacts these types of diseases.

So does addiction.

A number of studies have looked at the relationship between genes and addiction.

It’s widely accepted that addiction is a “hereditary” disease. Recent studies have found a panel of 11 genes linked to a genetic predisposition for addiction, especially alcoholism. Of these, there are 66 associated single-nucleotide polymorphisms (SNP variations) that are correlated with addiction.

Studies have shown that a child has an 8x greater risk of developing an addiction if one parent has a drug or alcohol addiction. This insinuates that there is some sort of genetic predisposition to addiction and can also play a role in porn addiction, and this doesn’t mean one type of porn, this can range to every sexual aspect from real taboo kinks, to simply viewing sites.

In fact, studies show that 50-60% of addiction can be contributed to genetics. (The other half comes from poor coping skills when dealing with stress or emotions.)


So, for decades, children of addicts have been taught to avoid drugs and alcohol completely to prevent the development of their own addiction.

Genes themselves are irreversible. The genes you’re given are the genes you keep for life.

But what if there was a way to “deactivate” or turn off those inherited genes of addiction?

Can we treat addiction with epigenetics?

Epigenetics looks at the expression of genes as opposed to the genetic sequence itself. We can’t change our DNA sequence. But we can change which of our genes are expressed and activated—even those genes of addiction.

Research has found that certain factors can alter this genetic expression of addiction. There are a number of ways addiction can change your epigenetics, but the two most prevalent are DNA methylation and dopamine reception.

DNA methylation

Just like with other epigenetic marks, DNA methylation can activate or deactivate the genes that carry addiction-related risks.

A study at McGill University and Bar Ilan University found that the genes in the brain—especially those in the NAc reward center—can be reprogrammed during drug withdrawal.

They found that you may be able to prevent a relapse of cocaine use by adjusting epigenetic marks during the withdrawal period. This means that an individual going through rehabilitation would be less likely to return to drugs with an epigenetic treatment.

They especially looked at RG108 as a potential rehabilitative treatment. RG108 is a DNA methylation inhibitor. This means it stops the genetic switch that turns a gene on or off. In the study, researchers found that cocaine-addicted rats stopped seeking out the drug once they were injected with the RG108.

This, in essence, could turn off the genes of addiction to stop an individual from experiencing the need or desire to return to the use of the drug or activity.

Researchers also found that this RG108 inhibition was most successful during withdrawal as opposed to while still exposed to the drug. During withdrawal, the genes are already undergoing changes because they don’t have access to the chemicals in the drug. Inhibiting DNA methylation in the brain during a period of withdrawal enhances this change to avoid addiction relapse.

Dopamine receptors

Other research has found a link between dopamine release and genetic changes. A study at Columbia University Medical Center discovered that individuals with greater dopamine release and higher concentrations of D2 (dopamine receptor) were less likely to relapse into addiction.

They found that the brain regions that handle self-control are linked to the genetics of addiction.

This tells us that even self-control is genetic—and it can be altered appropriately.

The scientists found that targeted therapy could increase the odds of extinguishing addiction. These therapies focus on changing certain behaviors to improve the activity in the prefrontal cortex and dopamine receptors.

Another study found a similar finding with sex specifically. The gene, which is also linked to dopamine, influences sexual drive and arousal. Researchers found that individuals with a particular variation of this D4 gene were more likely to develop sexual addiction than those with a typical D4. This proves that sexual activity, including porn addiction, could be a treatable disease based on genetic makeup.

Can knowing your genes prevent porn addiction?

The above examples both look at preventing a relapse of addiction by deactivating certain epigenetic markers. But can you prevent addiction even before it happens?

One group of researchers has been providing a number of studies about epigenetics and addiction. One of their greatest findings was the potential of early-onset prevention of addiction through epigenetics. Meaning if you are genetically predisposed to porn addiction, there may be a way of preventing it from ever taking hold.

They first researched HDAC5 as the suppressor of addiction-risk genes. They found that this inhibitor didn’t prevent addiction-like behaviors from forming, but it did prevent relapse. However, they then looked at all of the genes that HDAC5 inhibits.

They found that HDAC5 also suppresses the gene NPAS4. This gene is the early-onset gene of addiction. Rodents with less NPAS4 still developed addiction behaviors—but it took them a lot longer than their counterparts that had more NPAS4. Researchers found that HDAC5 lessened the effect of NPAS4, which lengthened the onset time of addiction.

Basically, HDAC5 may be able to both prevent relapse and help prevent initiation of addiction behaviors altogether.

Further research still required in order to learn how to prevent addiction… but many researchers think that deactivating certain genes is possible.

What does this mean for YOU?

If you have an increased risk of addiction due to a parent, you don’t have to be scared of your genes. If you’re suffering from addiction now, you can get help and prevent it from coming back.

Epigenetics tells us that there are ways to deactivate the genes of addiction so you can live your life without worry, and potentially be free of your porn addiction.

So how do you “turn off” these genes?

The solution isn’t necessarily to avoid complete avoid porn, sex, drugs, and rock and roll at all costs. (I do not advise taking part in any sort of abuse.)

Nevertheless, avoiding porn doesn’t necessarily mean you’re cured of your porn addiction. It just means you’re abstaining as best you can. If you stop abstaining at some point, though, you could still be at risk for serious addiction.

But you can control your genes and change the way addiction genes are expressed to evade porn addiction altogether.

How?

Lifestyle changes.

Studies have suggested that environmental factors drastically impact the activation or deactivation of the addiction genes.

One study found that addiction was highly related to social environment. Interestingly, some research has shown that genes play a role in how an individual responds to the environment around them.

This means that two individuals in the same cultural environment with the same gene for addiction could have different experiences. If one has an activated gene and another has a deactivated one, the first could have addiction problems while the other doesn’t.

This means you need to surround yourself with healthy habits and healthy people. But this isn’t always easy, especially when stress and other emotional stimuli step in.

Stress can actually activate the addiction gene. One study found repressive histone methylation with repeated stress. Basically, stress caused methylation, which caused the “addiction” genes to turn on.

Stress can activate some of the unhealthiest genes in your body, including the gene for addiction. If you want to reduce your risk and intensity of addiction, you need to first and foremost reduce your acute and chronic stressors.
The doctor’s orders:

  • This week, keep a stress journal with you. Every moment you feel slightly stressed or anxious, write down the time, place, and trigger that caused that feeling. Write down the exact emotions and tenseness you feel.
  • At the end of the week, review your journal for patterns of stressful behaviors. Is there a certain activity or time of day that creates your stress?
  • Find ways to remove these stressors from your life.
  • Next week, do one activity that de-stresses you daily.
  • Do a different activity each day. Switch between meditation, yoga, physical exercise, hobbies, family time, deep breathing, and sex (yes, sex!). Try a variety of activities to see which best relieve your stress.

Create an ongoing stress journal that records when you feel most stressed and relaxed. This will help you find a calming balance to reduce the daily and ongoing stresses in your life. If you have a serious, long-term stressor, talk to a professional for strong coping methods.

Read 5 Healthy, Productive Habits You Can Start This Week

Bottom line

Epigenetics influences a variety of diseases, disorders, and addictions, including porn addiction. Environmental and lifestyle factors like sex abuse can alter brain genes to create serious and long-lasting concerns.

But epigenetics adds something new to our understanding of addiction: we can deactivate the risk of addiction inherited by our parents. We can even activate those genes that handle self-control and reward response. Effectively relieving addictions of all kinds, including porn addictions.

This is promising for the future treatment of addiction and rehabilitation. This is especially useful for the understanding and treatment of sexual and porn addiction.

Although there are some current limitations, epigenetics will play a much larger role in recovery and relapse-prevention moving forward.

You don’t need to fear your genes.

You need to control them—before they control you!

If you’re ready to take control of your health and wellness, there’s no better time than right now.

Sign up for the G1 Performance Health Consult to own your genes, your vigor, and your life!

How To Last Longer In Bed Right Now


If you want to learn how to last longer in bed or extend your stamina in the bedroom, you’re not alone. Almost every guy wants to last just a bit longer. Stamina can help you please your partner, grow your relationship, boost your self-confidence, burn more calories, and have a more satisfying sex life overall.

But at least 35% of men have problems with premature ejaculation. In fact, The New Naked: The Ultimate Sex Education for Grown-Ups reported that 45% of men—even those not diagnosed with PE—orgasm in under two minutes. This can cause psychological and relationship concerns for a number of men, and it may even signal an underlying health concern.

But even those with great endurance want more stamina.

So what can you do to improve your stamina in a healthy (and even sexy) way?

What causes premature ejaculation?

The average duration of orgasm for men is anywhere from 3 to 13 minutes. “Short” sex sessions aren’t a cause for concern. However, premature ejaculation, whether diagnosed or not, can damage your self-esteem and relationship quality.

PE can stem from a variety of physical, emotional, and psychological causes that can be hard to pinpoint. Physical causes of PE include low testosterone and erectile dysfunction. Low T levels can create low libido and reduced energy, which can drastically minimize sexual stamina. Erectile dysfunction has its own branch of causes and concerns, often stemming from psychological stressors or worries.


PE can also often stem from psychological concerns, including performance anxiety. If a man feels he isn’t able to please his partner in bed or feels ashamed for some reason, he will usually tense up and get anxious. This can actually cause him to orgasm faster as the body’s way of relieving this uncomfortable tension.

Thankfully, though, there are ways to overcome these physical and psychological concerns to improve your stamina in bed.

  1. Reduce your anxiety.

Anxiety is one of the major causes of PE, so reducing anxiety is the first step to overcoming fast ejaculation times. It’s common for men to get too “in their heads” during sex. You basically get so nervous about finishing too quickly that it actually sneaks up on you—and you don’t even get to enjoy it as much.

Anxiety disconnects the mind and body so you don’t even realize what you’re physically feeling.

Thus, it’s important to try to relax your mind and body before and during sex.

Yoga

Relaxation in the bedroom starts outside the bedroom. You want to minimize your life stressors while partaking in relaxing hobbies like meditation and yoga. This can help put your mind in a more peaceful and calm state, which allows your body to be more receptive to sex.

Plus, studies have shown that a mind-body connection through yoga can actually lead to more intense orgasms.

Yoga can also help improve lower back pain and flexibility, which both play a role in sexual endurance and stamina.

Find some of my favorite yoga for ED here.

Breathing

One of the best ways to relax your body in both the short- and long-term is through breathing exercises. Deep breathing can help put you in a meditative state to lower cortisol and stress. Cortisol can actually reduce testosterone, which could lead to ED and lowered libido.

Breathing not only helps reduce stress, but it also helps transport oxygen to your muscles. This influx of oxygen helps the muscles relax—including the muscles in the penis. This relaxation can help prevent you from tensing up and having an orgasm too quickly.

Below are three breathing exercises specifically designed to boost your sexual stamina while reducing stress, boosting energy, and minimizing performance anxiety.

  1. Simple breath

Lie on your back. Bend your knees up and rest them comfortably together. Feet should be hip-width apart and flat. Put one hand on your stomach and the other on your heart. Close your eyes. Inhale and feel the way your belly and heart rise. Exhale, and feel them lower. Hold for 10 seconds and release for 10 seconds. Do at least 25 breaths.

This will help you find the rhythm of your breath. You can then call on this belly-breathing technique during sex if you find yourself tense and anxious. Doing these sorts of meditative breathing exercises not only helps improve your relaxation and endurance—but it can actually make you more connected with your partner as well.

  1. Rocking breath

Sit on a block or folded blanket so you’re slightly raised from the floor. Your legs should be folded comfortably underneath you. Place your hands at your hips, as if in a superhero power pose.

Breathe as you did in the first exercise while rocking your pelvis back and forth gently. Move forward on the inhale and backward on the exhale. Increase your speed slightly after each inhale-exhale cycle.

This can help push energy to your pelvis to improve blood flow and muscular strength.

  1. Circular breath

In the same position and breathing in the same rhythm, move your hips in a circular motion. Move your ribcage over your pelvis as you inhale and exhale. Don’t move your lower body; focus on the movement of your ribcage. This circular motion can help open up your pelvis for improved energy and blood flow.

  1. Strengthen your body.

Sex takes a bit of athletic performance. Endurance in the bedroom starts by building your athletic endurance.

You want to especially focus on strengthening your lower back and abdominals. Most sex positions require the use of the lower back muscles, so pain in this area can lead to poor performance and shorter duration in the bedroom. You also need a strong abdominal core for continuous thrusts. Building your core can also help improve stamina, endurance, and stability.


Exercises for your lower back:

  • Superman
  • Child’s pose
  • Kneeling hip flexor stretch
  • Glute bridge
  • Front fold
  • Trunk twist

Exercises for abdominals:

  • Plank and side plank
  • Exercise ball crunches
  • V-ups
  • Reverse crunch
  • Flutter kicks
  • Bicycle kicks

Along with strengthening your muscles, you also want to build your energy levels. High-intensity interval training (HIIT) uses bursts of cardio and strength training to help blast fat and improve endurance. Because you’re working in intervals, your body uses a short recovery time to build up stamina to get ready for the next interval. Often, sex works in a similar way with intervals and periods of faster thrusting and slower movement.

Plus, HIIT has also been shown to increase testosterone levels. Raising your T through exercise is a great way to improve your libido and energy in the long-term.

Recommended Read: 9 Exercises To Beat ED And Have Better Sex

Pelvic Floor Exercises

Developing your pelvic floor muscles can help support harder and longer erections as well as a healthy prostate and bladder and bowel functions. One study found that a 12-week course of pelvic floor exercises increased the average ejaculation time from 31.7 seconds to 146.2 seconds—an increase by nearly four times! A second study found that keel exercises restored normal erectile function to 40% of men suffering from erectile dysfunction.

Pelvic floor exercises help you control the muscles in your pelvic region, so you have greater regulation of your orgasms and sensations.

How to do pelvic floor exercises:

  • Find your pelvic floor muscles. When you’re urinating, stop midstream. This can help you become aware of the feeling of the pelvic muscles. (Don’t do this too often or you could hurt your bladder.)
  • At rest, tighten these muscles for five seconds. Then release for five seconds. Repeat ten times. As you practice, you can hold and release for longer intervals.
  • You should alternate longer intervals with pulsing intervals. Quickly contract and release these muscles for 10 repetitions with a 10-second rest. This variation will help grow the muscle faster.

I recommend doing these exercises three times daily. You can do them anywhere at any time—so you can improve your sex life on the go! Try doing the exercises in different positions for different resistance.

  1. Boost your body with diet.

Studies have shown that a healthy diet can actually help improve stamina and sexual function. Processed food, refined sugar, and dairy have been linked to low energy as well as changes in testosterone and hormone production.

Fruit provides a sustainable source of energy, so you don’t get the same sort of sugar crashes like you would from processed sugar. Bananas are high in potassium, which plays a key role in energy and hormone production.


One study found that vegetarians have twice the stamina as meat eaters. They found that athletes on a vegetarian diet could withstand greater physical feats for longer periods of time than their meat-eating counterparts.

Recommended Video: 3 Prostate Healthy Foods

Recommended Read: 13 Natural, Edible Vasodilators To Treat Your ED

  1. Improve stamina during sex.

Now it’s game time. You’re in the bedroom. How can you improve your stamina right now?

Foreplay

Foreplay is an absolute must. It preps your mind and body for an “extended stay” with sex. The slower you ease into sex, the longer you’ll be able to last. A slow start means a slower finish.

Focus on meditative, deep breathing during foreplay. This will help your penis adapt to the excitement and connect your mind and body before penetration.

Partner-first


Focus on your partner’s orgasm before your own. You may want to start with oral sex as opposed to penetrative sex. Helping your partner orgasm first helps you build up excitement and connection with your partner.

It also makes you less anxious, because you know your partner has already had some level of sexual satisfaction. It eliminates the stress and pressure so you can enjoy your own orgasm better. This works especially well for men suffering from performance anxiety.  

Start/stop method

When you’re close to orgasm, try the start/stop method. Often called “edging” in a casual context, this is when you stop thrusting when you’re close to orgasm. This trains your brain to better control your orgasm response in response to different physical sensations.

When you feel close to orgasm, slow down or stop thrusting. Take a few deep breaths. You may want to use this recovery period to focus on your partner’s pleasure. Then, after the sensation has died down, you can continue.

Slowing down in this way helps relieve tension while concentrating on the sensation. It also helps your body recalibrate to continue with greater endurance.

Sex positions

Certain sex positions can actually reduce your sensation to help delay orgasm. These positions usually reduce penetration depth or change the area of pressure. Full penetration stimulates the underside of the penis, especially the frenulum, which what causes men to ejaculate quickly.

Positions that can help you last longer:

  • Woman on top
  • Spooning (laying on side)
  • Modified doggy (partner on stomach, not knees)
  • Perpendicular

Condoms

Condoms help reduce the sensation, which can delay orgasm and help you last longer. (Plus they help guard against STDs and unwanted pregnancy.) Some condoms are made thicker to actually help extend your stamina by reducing stimulation, like Trojan’s “extended pleasure” or Durex’s “performax.”

Masturbate

Some men find it helpful to masturbate several hours before engaging in planned sex. Masturbation can help boost testosterone levels, so you’ll have a stronger libido and sex drive when you move into the bedroom with your partner. It also removes pent up sexual tension so your muscles feel more relaxed when it’s time for sex.

Masturbation can also help release your first orgasm. After ejaculation, your body needs time to recover. This is called the “refractory period.” This recovery period can actually lengthen your next ejaculation time. (This works in a similar way as HIIT.)

If you don’t want to masturbate or the sex is spontaneous, communicate with your partner that the first round may be fast –but the second round you’ll focus on their pleasure. This communication can help you feel less anxious so you can focus on your connection and sensation during sex.

Recommended Read: 8 Fun Ways To Naturally Increase Your Libido

  1. Don’t use pills or sprays.

Viagra and other pills can make you last awhile… but they’ll hurt you in the long run. These pills mask the symptoms of ED without getting to the root of the problem. Your body actually starts to get dependent upon these meds, and you’ll find that you ejaculate faster or can’t get an erection at all the more you use the little blue pill.

You also want to avoid de-sensitizing sprays. These are local anesthetics that help desensitize your penis to reduce sensation and help you last longer. However, these can have a number of concerns and side effects. If these sprays aren’t applied properly, they can transfer to your partner for an unpleasant experience. You may also find they desensitize you so much that you can’t stay erect long enough for sex.

Never use drugs or alcohol to last longer. Although your lowered inhibitions may help your penis relax and reduce your endurance, this is not a sustainable approach to healthy sex.

Conclusion

If premature ejaculation is interfering with your sexual satisfaction and relationship, it’s time to do something.

You don’t have to go it alone.

With The G1 Performance Health Program, you’ll get in-depth tricks to boost your sexual and overall wellness in weeks!

Sign up today!

Erectile Dysfunction and Early Death – What’s The Link?


ED typically stands for erectile dysfunction…

But it could also mean “early death.”

There is a proven and serious link between these two variations of ED—erectile dysfunction and early death.

In fact, erectile dysfunction may be one of the first and most prominent indicators of increased risk for early death. A study at the University of Mississippi—which researched 1,790 men over the course of seven years—found that risk of death was 70% higher in men with erectile dysfunction than without.

Moreover, they found that ED wasn’t just a predictor of increased risk of death in later years with older men. Erectile dysfunction in young men also shows this same increased death rate. And with nearly 25% of men under age 40 suffering from ED, these associated risks of early death at a young age are alarming.

But how could this be? Isn’t erectile dysfunction just a “down there” problem? What does your penis have to do with your lifespan?

 

The Cause of ED

Let’s first start this discussion by talking about the causes of erectile dysfunction.

ED is the inability to get or maintain an erection.

In order for you to get an erection, your penis has to fill up with blood. When your body starts to feel sexy, it releases hormones like testosterone and nitric oxide (NO). These signal your body and penis that it’s time to start preparing for sex. Nitric oxide relaxes the penile muscles and opens up the blood vessels. This loosens the blood vessels so they can push blood to the penis in order to get an erection.

This means that you need both a healthy hormonal system, neurological system, and vascular or blood system working in tandem to get an erection. (Did you know that much was going on in your body when you’re trying to get it on?)


If one of these systems isn’t functioning properly, you can’t get an erection. For example, if you have unbalanced hormones, your body may be overloaded with cortisol and can’t produce the necessary NO to get an erection. Or if you have anxiety, your brain may not have the capacity to send necessary signals to your endocrine system. Even a porn addiction can cause erectile dysfunction.

ED has a variety of causes, but the primary reason for erectile dysfunction is vascular dysfunction.

“Vascular” refers to your blood vessels. A vascular dysfunction can come from constricted blood vessels, injury to the blood vessels, or plaque buildup in the vessels.

Basically, you need clean and clear blood vessels to push blood flow to the penis in order to get an erection.

If you don’t have clear blood vessels, erectile dysfunction ensues.

Plaque Buildup

“Plaque” is the gunk that clogs the arteries or blood vessels. This is what we refer to as the “hardening” of the arteries, medically referred to as “atherosclerosis.” Basically, cholesterol starts to cling on to the sides of your blood vessels. This clogs up your arteries so blood flow is restricted.

Think of it like a hairball in your shower (I know, it’s your partner’s fault). The hairball latches on to the side of the pipe. A small clump of hair still lets water flow down. But as the hairball grows, it starts letting less and less water flow. Water begins to backup into your shower or bath because the water can’t flow as easily with the growing hairball stuck in the way.

Plaque buildup creates this same sort of narrowing of the blood vessels. It begins to clog up the vascular system so blood can’t flow as easily.

Your body needs blood in order to function properly. Without adequate blood flow, your body can shut down within minutes.

In the brain, clogged arteries cause memory loss, dementia, and stroke.

In the heart, clogged arteries cause angina (chest pain), heart attacks, heart disease, and cardiovascular conditions.

This obstruction of blood flow is what causes heart disease, heart attack, and other fatal diseases.

Erectile Dysfunction and Plaque Buildup

Plaque buildup happens everywhere throughout the body, not just your heart. It’s not restricted to the heart, as we often belief. The heart is often place we care most about, because clogged heart arteries lead to heart disease and heart attacks.

But, in reality, all the blood vessels in your body start to develop the same buildup of cholesterol at the same time.

This means that the vessels in your penis are narrowing at the same rate as the vessels in your heart.

But the vessels in your penis are smaller than those in other places in your body. In fact, the penile arteries are about half the size of coronary ones. This means they can close up twice as fast.


Think of it this way. Is it easier to clog a small sink drain or a large shower drain? What if you used the same sized hairball in both? A large hairball will clog up a narrower sink drain faster than a thicker shower drain.

Plaque buildup first shows sign in the narrower penile blood vessels than the thicker arteries in other parts of the body.

If you are experiencing erectile dysfunction, it could be because your penis isn’t getting adequate blood flow and there’s likely some sort of vascular clog in the way—like plaque and cholesterol buildup.

If there’s buildup in your penile arteries, there’s buildup in all the arteries in your body, which means that the arteries in your heart are also hardening and clogging.

Erectile dysfunction is the first warning sign of plaque buildup and hardening arteries.

In fact, these two are so linked that ED is often called “penile angina.”

Thus, erectile dysfunction is the first symptom and sign of heart disease, heart attack, dementia, and stroke.

ED = Warning Sign

 

Let’s reiterate.

Heart disease is the result of plaque buildup in the arteries near the heart.

Stroke is the result of plaque buildup in the arteries in the brain.

Erectile dysfunction is often the result of plaque buildup in the arteries in the penis.

Plaque buildup throughout the body happens all at the same time.

So if you’re showing signs of plaque buildup in one area (like the penis), it means your entire body’s blood vessels have that same buildup.

So erectile dysfunction does not cause heart disease or stroke.

But it may be your first clue that something serious is going on in your body.

So stop ignoring your erectile dysfunction!

In fact, one study found that nearly 70% of patients rushed to the ER for chest pain—whether angina or heart attack—had erectile dysfunction symptoms leading up to hospitalization.

You read that right.

7 in 10 men with heart concerns first showed erectile dysfunction.

Erectile dysfunction is your body’s red flag.

Another study found that doctors can predict the hardening of the coronary arteries and related cardiac stress with an accuracy of 80% after measuring blood flow in the penis.

Yup, doctors use a PCDU (penile color Doppler ultrasound) to measure the blood in a flaccid penis, and they can tell how severe your heart disease is with 80% accuracy.


So why aren’t more men getting their penile blood vessels checked out?

Because they don’t know that erectile dysfunction is the first sign of serious diseases.

They don’t know that ED is linked to overall mortality and cardiovascular mortality rates.

They don’t know that having erectile dysfunction makes you 70% more likely to die an early death.

But now you know.

So what can you do about it?

Reducing Your ED2 Risk

  1. Don’t just think about your penis.

When most men get erectile dysfunction, they think first and foremost about the consequences in the bedroom.

Of course you want to solve your ED so you can have a healthy sex life again.

But, as we’ve come to find, ED is more than just a “down there” problem. ED can be a symptom of a serious underlying disease.

That’s why taking pills like Viagra can be so dangerous. You’re masking the symptoms and pretending everything is okay, rather than seeing ED as the serious symptom it is.

So focus on addressing the root cause of your erectile dysfunction: the blood vessels.

If you can clear out your blood vessels, you’ll likely stop having erectile dysfunction and you’ll have a healthier heart and brain.

The Rancho Bernardo Study found that risk factors for heart disease are also the risk factors for erectile dysfunction. Improving these risk factors in mid-life can decrease the risk of cardiovascular disease and erectile dysfunction.

So focusing on heart health will ensure erectile health and vice versa.


Keep in mind that not all men will suffer erectile dysfunction due to a vascular dysfunction like plaque buildup. ED can also be a hormonal or psychological concern.

Nevertheless, ED doesn’t happen “just because.” It often signals some other underlying concern, like diabetes or chronic stress.

Both diabetes and chronic stress can increase your risk of early death. (Chronic stress has even been shown to cause atherosclerosis.)

See how ED can be your best friend in alerting you to other problems in your body?

Talk to a doctor to discover the cause of your ED—and how to attack the problem at its core.

  1. Reduce your body’s inflammation.

Atherosclerosis is a systemic inflammatory condition. This means that those with chronic inflammation are at a greater risk of plaque buildup.

Chronic inflammation may be linked to almost all deadly diseases, including cancer, stroke, Alzheimer’s, and heart disease. It’s also been linked to—you guessed it— erectile dysfunction.

Click here to learn more about this silent killer and how to overcome chronic inflammation fast.

  1. Eat a Mediterranean diet.

The Mediterranean diet has been shown to have positive results on both your heart and penis. This diet cleans out your arteries, reducing gunk from clogging up your vessels. 

The Mediterranean diet consists of fresh fruit and vegetables, whole grains, nuts, olive oil, and legumes. Olive oil especially has been linked to a decrease in cardiovascular disease and early mortality rates. This article by EatingWell makes the Mediterranean diet easy to understand. 

 

Want to get exact recipes and foods you should be eating for heart and sexual health? 

The Mediterranean diet also improves metabolic syndrome, endothelial function, and inflammatory markers. Metabolic syndrome increases your risk of early death due to its conditions of pre-diabetes, high blood pressure, high cholesterol, and obesity. Learn more about overcoming metabolic syndrome for optimal health here.

Moreover, you should avoid any inflammatory or vessel-clogging foods. This includes packaged and processed foods, animal meats (in high quantities), soy, flaxseed, dairy, fried foods, salt, and alcohol. Learn more about the 7 foods causing your erectile dysfunction and clogging your arteries.

You should also focus on keeping your vitamin D levels high. Vitamin D deficiency is linked to erectile dysfunction and other health concerns, including cancer, diabetes, bone loss, and heart disease.

Also check out: 13 Natural Vasodilators To Treat Your ED

  1. Workout.


When you get the blood pumping with physical activity, you’re forcing blood to flow through the veins. This can actually help unclog your veins and get rid of plaque buildup.

Cardio gets the blood moving and the heart pumping, which helps clear out any gunk and keep your vessels clear.

Let’s go back to that shower clog. You may pour a heavy-duty clog solution like Plumr or Power Plumber down the drain (rather than snaking the drain, which we all hate to do). These solutions work in a similar way as a surge of blood from working out. It helps push out the clogs because the pressure is so powerful.

Working out is one of the healthiest ways to keep your blood free of serious buildup.

Check out these 9 exercises to beat ED and keep your heart healthy.

  1. Stop thinking you’re immune.

If you’re under 40 and you have erectile dysfunction, you’re at the same risks of early death as men over 40.

You’re also not alone. Nearly 25% of men under 40 suffer from erectile dysfunction at some point.

If you have erectile dysfunction under 40, you should be even more aware of your vascular and heart health. It’s critical that you talk to your doctor about lifestyle and eating habits to reduce cholesterol, blood pressure, and risk factors.

No matter who you are or what age you are, if you have erectile dysfunction, it’s time to visit the doc.

Erectile dysfunction is not something to be ashamed of.

Think of ED as your body’s way of saying, “Hey, guy! Wake up!”

I know you want to have vibrant, passionate sex once again.

I know you want to have a healthy heart, brain, and blood flow.

And I know you want to live a long and energetic life.

So stop waiting to take your health into your hands.

11 Ways To Conquer Performance Anxiety TODAY

Performance anxiety is one of the biggest opponents against a healthy and happy sex life. It can become a physical and emotional obstacle that can drastically impact your quality of life—both inside and outside the bedroom.

What is performance anxiety and how can you overcome it to achieve an exciting sex life once again?

What is performance anxiety?

Performance anxiety is literally anxiety about being able to perform sexually.

It can manifest in a number of ways:

  • Premature ejaculation (PE): ejaculating before or immediately after penetration
  • Delayed ejaculation (DE): a prolonged period and/or overstimulation is necessary in order to ejaculate
  • Erectile dysfunction (ED): inability to get or maintain an erection long enough for intercourse
  • Psychological stress in and out of the bathroom
  • Low libido or lack of interest in sex
  • Obsessive negative thoughts

Performance Anxiety | Gapin Institute
Even cheating on a partner or having multiple partners can be a sign of performance anxiety. In some cases, men may seek sexual satisfaction elsewhere if they find they are having performance anxiety with their partner. This is generally the cause of some sort of previous negative sexual experience with that particular partner, often exacerbated by a lack of communication.

Note: Experiencing one of the above instances once or twice doesn’t necessarily mean you have performance anxiety. However, as we’ll discuss below, even one instance of the above can actually make you talk yourself into having performance anxiety in the long-term!  

What happens to your body with performance anxiety?

Performance anxiety isn’t all in your head—although it usually stems from the head. Anxiety is not only an emotional or psychological problem but also a physical concern with serious associated health implications. Anxiety is part of the body’s natural fight or flight response. It’s actually a warning sign meant to help protect us from danger.

Performance anxiety can actually make you feel like you’re in a hostile situation when you’re about to sex. That’s not very sexy.

When you feel anxious or stressed, your body releases cortisol. Cortisol, the “stress hormone,” actually stops the production of testosterone. You need a high level of testosterone in order to feel sexy. Testosterone is the libido-boosting hormone in both men and women. Lowered testosterone can cause a decreased sex drive, depressed mood, weight gain, and erectile dysfunction—all of which worsen or cause performance anxiety.

Learn more about how to naturally raise your testosterone levels and reduce cortisol levels.

Moreover, anxiety can actually cause your blood pressure to rise. This can lead to hypertension and cardiovascular concerns, which inhibit blood flow throughout the body. This means that blood can’t flow to the penis for an erection. In fact, anxiety is often a major contributor and cause of erectile dysfunction because the penis literally isn’t getting the blood it needs to get hard.

These physical manifestations of stress can worsen your ability to perform sexually, causing a negative feedback cycle of performance anxiety.

Where does performance anxiety come from?

Sexual Performance Anxiety | Gapin Institute
Performance anxiety often starts small and grows. It’s generally psychological, where you start to overthink your sexual experiences.

Did I last long enough?

Did I make my partner happy?

What did my partner think about that one thing that I did?

Was I good?

The more you ask yourself these questions, the more anxiety you’ll get. These constant thoughts can affect your ability to have enjoyable sex in the future. You’re too busy thinking about what could go wrong or your partner’s “judgment” than focusing on the fun and pleasure of the moment.

But these thoughts are coming from somewhere… so what can spur these anxieties?

Society’s views of sex

Consider the term “performance anxiety.” Even the wording of that is stressful!

Socially, we’ve started to think of sex as a “performance.” This puts a lot of pressure on the act. It reminds us of public speaking or playing in the Super Bowl; we feel like we’re expected to have grand performances in the bedroom.

Moreover, masculinity standards can put a lot of pressure on sex. When boys start entering “adulthood,” they’re quickly taught that having sex makes them cool. We continue to watch movies and TV where the “cool” guys get the girls and have amazing sex. This starts to condition the brain that sex equates to masculinity.

As a society, we’ve transformed sex from something intimate and pleasurable to something competitive and goal-oriented. Thus, if something “goes wrong,” we can start to feel emasculated or anxious about ourselves.

Porn

Porn adds another layer to this idea of “performance.” Pornstars are literally putting on a sexual performance. Everything has to look perfect in porn. That can make us normal folks—without special lighting and editing equipment—feel a little anxious.

Watching a lot of porn can actually even cause erectile dysfunction due to insufficient real-life sexual arousal, issues of low self-esteem and confidence, and less visual and auditory stimulation. Learn more about porn-induced erectile dysfunction here.

Past negative experience

Negative Experience Performance Anxiety
Like any sort of “trauma,” our minds can build negative associations. If something happened in a previous sexual experience, you might consciously or subconsciously take this event with you into your other experiences.

For example, you had one instance of premature ejaculation with your partner for some reason. Or you had a week where you couldn’t seem to get an erection. You might be embarrassed by your “inability to perform.” You can then start convincing yourself that you have a “problem” and that you’ll never be able to please your partner again.

This is especially exacerbated if a negative experience happens and the partners don’t communicate about it. This can cause men to start overthinking the experience, often undermining their own masculinity and confidence in tandem.

Confidence or self-esteem issues

Specific sexual instances can cause men to lose confidence in the bedroom. Other confidence or self-esteem issues can make a man feel anxious to get naked or please his partner. For example, a man may have body issues because he’s slightly overweight or he’s insecure because he has a large mole near his penis.

Again, these confidence concerns often stem from a lack of communication with the partner. More often than not, these are perceived self-esteem issues not based in reality.

Medical concerns

While performance anxiety is often psychological, these psych concerns can stem from physical problems as well. There are some unrelated medical problems that inhibit your ability to have sex. For example, a man may have diabetes, which shows a secondary symptom of erectile dysfunction.

When a man has these physical concerns, he might start thinking something is “wrong” with him—rather than thinking of his ED as a medical concern. This can then lead to negative self-talk and confidence concerns, ultimately lending itself to performance anxiety.

Desire to please

Sometimes performance anxiety can come from a positive place but have a negative impact. You might worry about pleasing your partner so much that it actually becomes debilitating. You start overthinking about how to “perform” in a way that will excite them, and you end up not having any fun or pleasure yourself. If you don’t feel that excitement yourself, your brain won’t signal your body to physically prepare to have sex. If you aren’t feeling sexy, your body won’t be able to have sex.

Negative feedback loop

All of these physical and psychological concerns can mix to create a negative feedback loop, potentially causing a man to spiral down into severe performance anxiety.

The cycle looks something like this:

  1. Something happens that causes you to feel you didn’t perform “at your peak” during a sexual experience.
  2. You start thinking about that sexual experience and wondering what happened.
  3. This overthinking begins to cause you to wonder if you have some sort of “problem.” This can make you feel emasculated and unconfident.
  4. Thinking about this “problem” causes the problem to manifest itself. You can literally talk yourself into not being able to perform.
  5. This causes further problematic sexual encounters.
  6. This causes even more anxiety, which can push your body into a physically unhealthy state of high stress, low testosterone, and high blood pressure.
  7. In turn, these concerns create a physical performance issue.
  8. So you can’t perform again because of a physical problem.
  9. And then the negative self-talk starts again.

It causes a vicious cycle of psychological and physical concerns.

This cycle can be hard to break when you’re in it.

But you can break it…

And you can start breaking it right now!

 

How do you overcome performance anxiety?

Stop thinking of sex as goal-oriented

Sex performance anxiety
Sex is not about putting on a performance. Sex is not even about having an orgasm. It’s about pleasure and intimacy. It’s about connecting with your partner in an intimate—and very enjoyable—way.

Try having sex without worrying about an orgasm. Tell your partner that you want to focus solely on foreplay. This can relieve some of the pressure and give you time to better explore one another. This can help overcome some mental hurdles moving forward.

Stop judging yourself.

Masculinity does not mean you are perfect at sex. Sex is an important part of life—but it’s not an important part of your identity.

If something happens, don’t start telling yourself you have a “problem.” Realize the event for what it is. Maybe you’d had too much to drink. Perhaps you were stressed from work. Maybe you have an underlying medical concern to chat with your doctor about. Stop overthinking or misplacing meaning to a sexual event.

Remind yourself how awesome you are.

Stay positive performance anxiety
There is power in positive thinking. Stand in front of the mirror and tell yourself you’re amazing in bed. Tell yourself that you’re a sex god. Whatever phrases work to get you excited, happy, and goofy. Just like you can talk yourself into having performance anxiety, you can talk yourself into having sexy confidence!

Moreover, think of all the sensual moments in your life. These moments can be during sexual or romantic. They should remind you of your sexual prowess and the amazing feelings you had during those exciting moments. This reminder can instantly renew your sexuality and help remind you of your abilities.

Eliminate external stressors.

Performance anxiety can stem from other anxieties and stresses as well. If you’re feeling stressed, your cortisol levels will rise, which increases blood pressure and inhibits testosterone production. You may not even feel stressed, but it could manifest itself in the bedroom and impact your sexual health.

Consider what stresses you have in your life. Find ways to manage the anxiety and environment around you. Take proactive steps to reduce stressful triggers around you.

Take time to relax.

relax performance anxiety | Gapin Institute
Sometimes you can’t avoid stress. But you can mitigate or reduce it. Take time to calm your overall body, and your sexual health will calm in tandem. Try yoga and meditation. Try mindfulness techniques. Do breathing exercises, which help regulate heart rate, reduce blood pressure, and decrease muscle tension—which all put your body in a better state for sex.

Working out is a great way to relax and release nervous energy. It also increases your testosterone levels and lowers your cortisol, which can help overcome erectile dysfunction. Exercise can also make you happier and healthier overall, so you’re less likely to fall into stressful situations like sex-related anxiety.

Check out: 9 Exercises To Beat ED And Have Better Sex

Communicate with your partner.

Communication is key to overcoming performance anxiety. No matter the cause of your anxiety, talking about it with your partner can release some of the tension. Often, your partner can help reduce some of your concerns by telling you how they view the situation. Honesty allows you to work together to manage and overcome the situation.

Plus, opening the lines of communication can allow you to try new things with your partner. For example, you might want to tell your partner that you’re feeling anxious about performing, so you want to try having sex without orgasm. There will be no expectations for you to finish because you talked about it ahead of time.

Get a little kinky.

Get Kinky, Performance Anxiety | Gapin Institute
Now that you’ve opened the lines of communication, try new things. If you don’t have erectile dysfunction and can still ejaculate in other situations, it likely means you’re in some sort of anxiety-ridden “rut” with your partner. Share your fantasies or try out new moves.

Breaking a routine with new experiences can help overcome anxiety. You’re not “repeating patterns” so there is less pressure.

And remember- if you tried something new and it didn’t work, that’s okay! At least you tried it. You’ll have less stress moving forward with other experiences.

I recommend trying tantric sex. Tantric sex focuses on breathing and mindfulness rather than on the actual physical act of sex. In fact, it’s not uncommon for men and women to orgasm without penetration! This is a great way to get intimate with your partner without worrying about the “performance” aspect.

P.S. Practice makes perfect. The more you have sex, the more confident you’ll be in your abilities.

Avoid drugs and alcohol.

Drugs and alcohol can actually worsen anxiety and lower sexual desire and arousal. Moreover, drugs and alcohol actually unbalance your hormones, which can lower libido and make it harder to obtain an erection.

Reduce your porn watching.

Porn sets unrealistic expectations about sex, which can lead to severe anxiety and performance concerns. It can even cause erectile dysfunction in high doses.

Remember: Porn is edited. You can’t compare yourself to the special effects used in porn filmmaking.

Seek professional help.

Talking to a sex therapist is a discreet and effective way to help you understand where your performance anxiety stems from. They will look at your relationship and sexual history to get at the root of your sexual stressors.

It is not embarrassing to seek professional help. You deserve to have an exciting and vivacious sex life, and a professional will help get you to that point.

You can find quality sex therapists through the American Association of Sexuality Educators, Counselors, and Therapists.

Change your lifestyle.


Performance anxiety and general anxiety often stems from lifestyle. Diet, exercise, supplements, and health choices all impact your stress levels inside and outside the bedroom.

If you want to overcome anxiety, you need to change your lifestyle.

You can kiss performance anxiety goodbye…

And say hello to the best sex of your life!

9 Exercises To Beat ED And Have Better Sex


It’s time to get physical! If you want better “physical fun” in the bedroom, you need to improve your daily physical activity outside the bedroom as well.

Are you one of the 30 million men suffering from ED? If so, you may be feeling trapped or suffocated in your sex life. You can’t get or maintain an erection like you used to, which can hurt your confidence, your intimacy, and even your relationships. You might be feeling unfulfilled or unsatisfied. There may be a loss of intimacy between you and your partner. You may be falling into anxiety or depression, or you may have trouble getting your partner pregnant.

Many men think popping a blue pill will do the trick. In reality, these only mask the symptoms without getting to the root causes of your ED or related complications. Plus, they often have more side effects than benefits!

But thankfully, you can overcome ED in a natural and effective way… with exercise!

Why exercise for ED?

Exercise can help treat almost all causes of ED. This makes it the ideal addition to any ED treatment. I like to call this solution: “sexercise.”

ED has 8 main causes. Physical activity actually addresses each cause in some way or another.

1. Stress and anxiety

Stress and psychological problems is one of the most common causes of ED. Working out has been shown to lower stress, reduce cortisol levels, improve mood, and increase endorphins (the “happy” chemical in your brain). According to the American Psychological Association, exercise betters our body’s communication system between all of our organ processes and functions. The more sedentary we are, the less efficient our bodies are at communicating and responding to stress. In this way, exercise is crucial to both the body’s physical and mental reaction to stress.

2. Obesity

Obesity is a significant risk factor for erectile dysfunction. The only treatment that works to overcome obesity-related ED is weight loss. Exercise is crucial to any diet and weight loss plan. You need to stay active to burn calories, shed fat, build muscle, and maintain a normal body weight.

3. Cardiovascular disease, high blood pressure, and high cholesterol

Exercise improves heart health and improves oxygenated blood flow throughout the body. Benefits of regular exercise on cardiovascular risk factors include: increase in insulin sensitivity, increase in good cholesterol, reduction in bad cholesterol, reduction in blood pressure, and reduction in body weight. Exercising regularly is the best way to take care of your heart and blood.

4. Relationship concerns

Communication problems in your relationship can cause erectile dysfunction. But research suggests that working out together can actually improve your overall relationship by increasing your happiness, boosting romantic attraction, enhancing support, and increasing emotional bond. Exercise also helps better overall health, which makes for a healthy relationship in tandem.

5. Confidence concerns

Men suffering from ED due to “performance anxiety” often have low self-confidence or a negative view of their body. Studies have shown that exercise can enhance attractiveness and increase energy levels, where participants rate themselves as higher on positive perception of self. Those men who were working out consistently considered themselves more desirable and were thus able to perform better sexually.

6.  Sleep deprivation

A lack of sleep—with regards to both quantity and quality— has been linked to erectile dysfunction. In fact, a 2016 survey found that 65% of men who came in with sleep apnea (a sleep disorder) also had symptoms of erectile dysfunction. Working out regularly can improve your quality of sleep and help you fall asleep faster. In fact, exercise is the most effective natural cure for insomnia.

7. Hormonal imbalance

There is a link between low testosterone and erectile dysfunction, though it still calls for further exploration. Nevertheless, we know that a severe imbalance of hormones—like too much cortisol and estrogen with low testosterone—can negatively impact sexual performance. Exercise has been shown to help balance out hormone production, raise testosterone, and lower cortisol and estrogen. Basically, exercise can help put your hormones in a sex-friendly state.

 

8. Nitric oxide

It’s also important to note the link between nitric oxide and exercise. Nitric oxide (NO) is the chemical that opens up the blood vessels (vasodilation) in the penis and relaxes the muscles in the pelvis. After an erection, your nitric oxide levels will naturally decrease to signal to your body that it’s time to stop having an erection. NO basically controls your erections; you need an appropriate amount of nitric oxide in order to have and maintain an erection for any period of time.

Almost every type of exercise is proven to increase the production of nitric oxide. This is because exercise forces the blood to pump harder, so the blood vessels must dilate to handle the pumping blood; this exercised-induced vasodilation then helps produce more nitric oxide. The reverse is true as well; nitric oxide can help improve physical endurance and performance. This helps create a positive cycle to quell erectile dysfunction symptoms.

Overall, exercise increases energy, tones muscle, and burns fat. This improvement in overall health can help combat the typical causes of erectile dysfunction. Study after study has proved that physical activity is linked to sexual vigor. Not only does it improve your erectile dysfunction, but it can also improve your flexibility, endurance, and performance in the bedroom…

So what are you waiting for?

Below you’ll find the 9 easiest exercises that will improve your ED symptoms and sexual health—and you can do them today! No equipment and no experience needed.

1. Kegels

Kegels aren’t just for women. These exercises are actually one of the best ways to regain your overall sexual health since they target the pelvic muscles. The pelvic muscles contract around the testes and base of the penis during sex, contributing to the “hardness” of the erection. Kegel exercises can strengthen two key muscles: the pubococcygeus (PC), which is the muscle that stops the flow of urine, and the perineal muscles, which is the muscle that supports erectile rigidity and ejaculation. Overall, the strength of these muscles impacts erections, sexual experience, ejaculation, and bladder.

Like all of our muscles—these pelvic muscles tend to get weaker with age. This weakness means the muscles can’t contract enough to help the penis “stand up” and have an erection, thus contributing to erectile dysfunction.

But all muscles strengthen when you use them. Think of lifting: the more often you curl a dumbbell, the more your bicep grows. The same is true of the pelvic muscles. The more you use them, the stronger they’ll bebe. Kegel exercises are like lifting but for your penis. The stronger your sex muscles, the better you can control your erections and sexual endurance.

Note: This also means that the more you have sex, the stronger your pelvic muscles; the stronger your pelvic muscles, the better your erections and sexual health. So, if you have just mild ED and can still have sex, this doctor says to do it… and do it often.

So how do you use Kegels to strengthen the pelvic muscles and get back in the game?

  1. You shouldn’t stop the flow of urine while peeing. This can cause infection and bladder problems. But stopping mid-flow onvr can help you get used to the feel of these muscles.
  2. You want to try to squeeze and tighten these pelvic muscles.
  3. Try not to tighten the surrounding muscles. Focus on the PC muscles. Be aware not to tighten your abs, butt, or thigh.
  4. Start with 5-second squeezes. Squeeze for five seconds, then relax.
  5. Do 10 to 20 reps of 5-second squeezes.
  6. As you get more comfortable, increase the length of the squeezing and number of reps.
  7. Be sure to breathe as normal. Don’t hold your breath.
  8. Do a set of reps two to three times per day.

The best part about Kegels is that you can do them anywhere at any time. You can do them while on the floor, in bed, during a commercial break, or even sitting at your desk at work.

Try it right now as you read the rest of this article!

2. Aerobic Exercise

A number of studies and reviews have concluded that aerobic exercise can help improve ED by boosting blood flow. When working out, your heart is pumping faster. This “clears out” your veins from buildup and blockages caused by obesity, diabetes, high cholesterol, and heart disease (which all contribute to by ED).


Furthermore, research presented in the Journal of Applied Physiology found that aerobic exercise of moderate intensity for 5 to 7 sessions per week for 12 weeks increased nitric oxide levels by 32%. Remember that nitric oxide is what pushes blood flow into the penis for an erection and relaxes the penile muscles to allow for stiffness.

A 1990 study reported that aerobic exercise overall:

  • Increases levels of sexual intimacy
  • Improves sexual function
  • Creates more satisfying orgasms
  • Boosts energy levels
  • Lowers blood pressure
  • Improves muscle tone
  • Reduces body fat
  • Improves self-image
  • Betters sleep

What kind of aerobic exercise should you be doing? Anything that gets your heart rate up! This could be running, using the elliptical, rowing, swimming, or dancing. Even good, old-fashioned walking has significant health benefits. In fact, a Harvard study found that brisk walking 30 minutes per day had a 41% reduction in the risk for erectile dysfunction. I usually recommend avoiding biking, as that can bring with it other concerns for male sexual health.

Whatever aerobic exercise you choose—get sweaty and get your heart rate up!

3. Lifting & Squats

Aerobic exercise can help burn fat and improve ED symptoms, but you shouldn’t neglect your weight training as well. If you are also suffering from symptoms of low testosterone levels, I always recommend men with low T stick to high-intensity interval training. This is because HIIT weight lifting can drastically spike your testosterone levels in the short- and long-term. This, in turn, improves workout performance, burns fat, builds muscle, and heightens the libido.


Although low testosterone and erectile dysfunction are not the same, data suggests they are linked in some way. If you have low testosterone, you won’t have interest in sex; and not having sex means your penis goes unused, which can eventually weaken the pelvic muscles and cause ED. Furthermore, low libido can often cause psychological or relationship concerns that can exacerbate erectile dysfunction. ED is just one part of the equation of men’s sexual health.

Thus, it’s time to get lifting! Not only will it boost your testosterone, but HIIT weight training will also get your heart pumping (like aerobic exercise). Lifting can regulate your hormones, boost your metabolism, and improve weight loss efforts—all of which are vital to erectile function.

My favorite move is the squat. Squats are one of the best exercises because they work a number of large muscle groups at once. The more you’re working, the more benefits you’re getting. Squats are resistance exercises, performed in intervals, with high intensity—the perfect combo for boosting testosterone levels. Plus, squats improve blood flow to the pelvic region. The more blood flow near the penis, the easier it is to gain an erection.

 

4. Yoga

Yoga is one of my favorite cures for ED and sexual health. A study of a 12-week yoga program found “significant improvement” in sexual scores for men with an average age of 40. They had improvement in: erections, desire, intercourse satisfaction, performance, confidence, ejaculatory control, partner synchronization, and orgasm.

Countless studies prove yoga has benefits relating back to a number underlying causes of ED. Overall, yoga can increase quality of life by enhancing muscular strength, improving cardiovascular function, improving sleep patterns, reducing stress, anxiety, and depression, and more. Relaxation is the key here; the intense relaxation that comes from yoga actually helps improve blood flow and oxygen circulation in the blood, which in turn improves organ function (like the sex organs and muscles).


Moreover, certain yoga poses boost blood flow to the penis and work those pelvic muscles. I like to think of these yoga poses as a “wake up call” to your penis, by stimulating the vessels and muscles around it.

Below you’ll find my favorite yoga poses for improved sexual health.

5. Paschimottanasana (Seated Forward Bend)

The “seated forward bend” is easy and comfortable, relaxing the pelvic muscles and promoting blood flow to the hips and penis. It’s also great for reducing stress in a pinch.


How to do:

  • Sit on a yoga mat or blanket with your legs in front of you.
  • Keep your upper body long and straight.
  • Lean forward from the hips, moving your chest towards your knees.
  • Lengthen your tailbone as you reach down towards your feet.
  • Reach as far as you can. Extend and grab your feet if possible. If not, go as far as you can for a comfortable stretch. You can also use a yoga strap around your feet for a deeper stretch.
  • Hold the post for 1 to 3 minutes and then release.

6. Uttanasana (Standing Forward Bend)

The “standing forward bend” or “intense forward-bending pose” helps with anxiety and stress, while also stimulating organs in the abdomen (including the sex organs). Tradition even says that this pose is so beneficial for sexual health that it can actually help with male and female infertility.


How to do:

  • Stand with your hands on your hips.
  • As you exhale, bend forward from the hips.
  • Keep your back straight as you bend forward. Lengthen the torso as you bend.
  • Keep your knees straight. A soft bend is okay for newbies.
  • Bring your fingers down towards the floor.
  • If you can’t reach your feet with your hands, cross your forearms and hold your elbows. You can swing gently.
  • Relax into the pose for 1 to 3 minutes.
  • As you inhale, focus on lengthening and straightening your spine. As you exhale, relax deeper and fuller into the stretch, letting gravity pull you down.
  • Avoid straining your neck or back. You should be able to nod your head yes and no while in the pose.

7. Baddha Konasana (Butterfly Pose)

The “butterfly pose” or “bound angle pose” stretches the inner thighs and groin. It opens up the hips and pelvis in a way that stimulates the prostate gland, bladder, kidneys, and abdomen.


How to do:

  • Sit upright with your legs extended in front of you.
  • Bend one knee at a time while you exhale, pulling your heel inward towards your pelvis.
  • Drop both knees to either side. Press the bottoms of your feet together.
  • Use your first and second fingers to grab your big toes. You can also grab your ankles with your hands.
  • As you breathe, focus on straightening your torso. Imagine someone is pulling up a string that’s attached to your spine.
  • Stay in the pose for 1 to 5 minutes.

8. Janu Sirsana (Head-To-Knee Pose)

The head-to-knee pose helps with flexibility in the lower body while also relieving stress and improving blood flow in the groin.


How to do:

  • Sit on your mat or blanket with legs extended in front of you.
  • Bend in one knee, bringing the heel towards your pelvis.
  • Rest the sole of that foot against your other thigh.
  • Release your knee towards the floor. Support with a blanket if you need to.
  • As you inhale, raise both of your hands towards the sky.
  • As you exhale, hinge from the hips and bend towards your extended foot.
  • Try to bring your chin to your knee. If you can, clasp your hand around your foot. If you can’t, bend as far as you can and hold on to your shins.
  • Stay in this position for 1 to 3 minutes.
  • Inhale and raise your arms overhead to return to sitting.
  • Repeat with the other leg folded in for balance.

9. Dhanurasana (Bow Pose)

The “bow pose” stretches your muscles in the groin and thighs while energizing the reproductive areas. Plus, it’ll boost your flexibility—and may make an interesting sex position in the bedroom.


How to do:

  • Lay face down on your mat on your stomach. Your feet should be hip-width apart and your arms at your sides.
  • Bend your knees in towards your back, grabbing the front of your feet with your hands.
  • Raise your upper body and pull up on your legs at the same time. Your chest and knees should both be lifted off the floor, while your pelvis stays grounded.
  • Stay in the pose for 20 to 30 seconds. While posing, take a few deep breaths. The deeper the breath, the more it will stimulate your pelvis.
  • Exhale as you release from the pose.
  • Repeat two or three more times.

Bonus: Work out with your partner.

Getting your heart rate up together can help bring you closer to one another. Partners that work out together find that they have an improved sex life in the bedroom as well. This is likely due to improved self-confidence, regulated hormones, endorphin release, and all those great benefits from working out. But, more than that, couples that work out together connect on a physical level outside of the bedroom. This connection translates back into the bedroom nicely. This is especially true for yoga. One study found that “partner yoga may help couples who are struggling with sexual dysfunction.”

Bottom line

You can naturally overcome your erectile dysfunction and improve your sexual health… and it costs you nothing but your time and willingness! The above 9 exercises and poses will put you on a track of sexual health that will make you looking, feeling, and being the most vigorous you in years. Say goodbye to ED (and hello to exercise). 

5 Benefits Of Pomegranate For Your Sexual Health

Is pomegranate the ultimate solution to all of your “sex-drive” needs? What are the benefits of pomegranate?

What if I told you pomegranate could help all of your sexual health problems, from low testosterone and diminished libido to erectile dysfunction to even prostate cancer? This superfood is filled with antioxidants that have proven results to help both men and women have better sex lives. This fruit can increase testosterone levels, improve sperm quality, and increase sex drive and mood.

Pomegranate has three times more antioxidants than even red wine and green tea. Antioxidants are what improve blood circulation, decrease inflammation, reduce the risk of heart disease, and fight harmful free radicals that cause aging, illness, and cancer. Pomegranate antioxidants have even been known to help fight breast cancer.

If you’re looking to improve your sexual health, you need to add pomegranate to your daily lineup. From juice to seeds to supplement extracts, it’s easy to enhance your life with the wonders of pomegranate.

Let’s take a deep dive into the 5 benefits of pomegranates for your sexual and overall health.

1. Boosts testosterone

Testosterone is the “manly” hormone that controls your facial hair, deep voice, muscle growth, and even your sex drive. Low levels of testosterone can become a serious health problem leading to lowered energy, depression, diminished libido, weight gain, muscle loss, brain fog, and more. Women also need testosterone for their sex drive and regulation of estrogen levels.

By the way, low T means low libido… and low libido means a low desire for sex. If you have been losing your interest in sex recently, you may be suffering from low testosterone levels.

I always recommend increasing testosterone levels the natural way before resorting to costly (and often ineffective) testosterone replacement therapies. A daily intake of pomegranate is one of the easiest (and tastiest) ways to improve your testosterone.

Firstly, pomegranate is shown to block estrogen production. The Beckman Research Institute in California reported that pomegranate is rich in ellagittanins (ET). ETs convert into compounds that are used to stop your androgens from turning into estrogens. Basically, ET helps lower the production of estrogen.

This is critical to testosterone levels. Too much estrogen can interfere with libido, hurt erectile health, and damage bone strength. Plus, estrogen actually blocks testosterone production. High levels of estrogen actually further diminish T levels to create an unhealthy imbalance of hormones that are destructive to male sexual health.

A study at the Queen Margaret University in Edinburgh, Scotland found that participants who were given one glass of pomegranate juice per day for two weeks had a 24% increase in testosterone on average. They also saw further results linked to improved testosterone, balanced hormones, and regulated mood:

  • Decreased blood pressure
  • Decline of stress levels
  • Increase in positive emotions, especially self-confidence
  • Heightened mood
  • Lowered feelings of shyness, fear, and sadness

2. Treats erectile dysfunction

It’s important to note that the Queen Margaret study found not only an increase in testosterone levels, but also an increase in positive emotions as well. Stress, anxiety, low self-confidence, and fear are all major causes of erectile dysfunction. This study demonstrated that pomegranate might be able to improve psychological concerns that could cause erectile dysfunction.

Furthermore, pomegranates help address three major causes of erectile dysfunction: restricted blood flow/high blood pressure, heart disease, and obesity.

Blood flow

You need proper blood flow in order for your penis to fill with blood and get “hard.” If you have high blood pressure, damaged arteries, or vascular problems, blood flow to the penis can be restricted, thus causing erectile dysfunction. Some studies show that pomegranate juice can reduce systolic blood pressure with “promising acute hypotensive properties.” This lowered blood pressure can help promote blood flow to the penis when it’s time for an erection.

Furthermore, a 2007 study found that drinking 100% pomegranate juice (POM Wonderful brand) actually helped manage erectile dysfunction. 50% of participants who drank the juice saw an improvement in their erections. They concluded that this was due to the high antioxidant content of pomegranates, which can stop free radicals from inhibiting blood flow to the penis.

Additionally, pomegranate is high in vitamin C. Vitamin C plays a crucial role in the production of nitric oxide (NO) by converting nitrites to nitric oxide (NO). Nitric oxide is the chemical that relaxes blood vessels and flexes muscles near and in the penis. This NO process prepares your penis for an erection. A 2005 Italian study found an increase in levels of nitric oxide and a decrease in oxidant damage in all blood vessels after consumption of pomegranate juice.

Heart disease

In a similar “vein,” heart-healthy pomegranates (filled with vitamins, antioxidants, and minerals) can open up your blood vessels and reduce the risk of heart disease. Heart disease is another cause of erectile dysfunction and lowered libido. Pomegranates can help lower cholesterol, remove arterial deposits (bad cholesterol), limit inflammation, and encourage blood flow—all lowering the risk of heart disease.

One study found that daily pomegranate seed oil for four weeks improved participants’ ratio of triglycerides to HDL, basically lowering bad deposits and raising good cholesterol. Researchers discovered that half a glass of pomegranate juice and three dates had enough antioxidants to help protect against heart attacks and strokes. A second study also showed that pomegranate juice could reduce bad cholesterol in those with type 2 diabetes and high cholesterol.

Obesity

Being overweight can cause erectile dysfunction, lowered testosterone, imbalanced hormones, heart disease, diabetes, and more. Pomegranates also have been shown to help fight obesity by curbing hunger pains and improving satiation levels.

A 2016 study at Queen Margaret found that those participants who took a daily supplement of pomegranate had less desire to eat, were less hungry, and felt more satiated while eating than the placebo group. Researchers hypothesized that this was because of the fruit’s polyphenols (a specific type of antioxidant), which can act as an appetite suppressant.

Plus, pomegranates can help improve exercise performance, helping you lose weight and gain muscle at a faster rate. Pomegranate has a high amount of nitrates, which enhance blood flow throughout the body. This improved blood flow to the muscles can improve exercise performance, efficiency, and endurance. The better you workout, the more your body can burn off that extra flab. Regulated, healthy weight can reduce ED symptoms—and make you more energetic, happy, and productive!

3. Lowers risk of prostate cancer

Prostate cancer affects 11.6% of men at some point in their lives. What seems to be an inevitable disease is actually preventable—and maybe even with a delicious fruit like pomegranate! Recent research suggests, “pomegranate is likely to be valuable for treatment of some forms of human prostate cell life.”

One study looked at the reason why pomegranates may have this effect on prostate cancer. Data suggests that pomegranate extract down-regulates HR which sensitizes cells to DSBs, growth inhibition, and apoptosis.” Basically, pomegranate polyphenols help your cells kill themselves. “Apoptosis” is your body’s natural process where unhealthy cells self-destruct before spreading their “disease” to other cells. When damaged cells don’t self-destruct, they begin to breed and grow into tumors and cancers. Pomegranate extract helps keep this natural process of apoptosis functioning, so cancerous and damaged cells will continue to die off at an appropriate rate.

4. Improves sperm quality

A Turkish study found that rats that drank pomegranate juice had significant increases in healthy sperm. Generally, “healthy” sperm refers to the quantity, movement, structure, and fertility of the sperm. Healthy sperm is more likely to fertilize an egg and create a healthy embryo. If you and your partner are trying to get pregnant, it’s time to start glugging the pomegranate juice.

Turkish researchers also found an increased amount of natural antioxidants in sperm and blood, further demonstrating that pomegranate extract helps to send nutrients directly into the bloodstream to fight against damaging oxidation.

5. Other benefits of pomegranate

Pomegranate also has a number of health benefits that will make your overall wellness significantly better. For example, pomegranate’s ability to fight oxidative stress and minimize inflammation has been shown to fight rheumatoid arthritis, joint pain, and swelling. It has also been shown to aid brain health, improve memory, and fight off signs of dementia and Alzheimer’s.

As we age, our body’s natural processes start to slow down. If you want to stay functioning with optimal health, you need to take care of your sexual, physical, emotional, and mental wellness in tandem. Pomegranates have proven benefits in all of these wellness facets.

How to consume

There are a number of ways to get your daily dose of pomegranate. Pomegranate juice and pomegranate supplements are a popular way to get a shot of healthy goodness.

But be careful. Steer clear of most store-bought pomegranate juice, which tends to be filled with sugar—and sugar can actually make your sexual health worse. If you’re going to buy store-bought, stick to all-natural 100% juice like POM Wonderful.

I like making pomegranate juice right at home, so I can control the taste and consistency myself. Here’s how:

  • Cut open a fresh, organic pomegranate.
  • Scoop out the seeds and place in a bowl filled with water.
  • The seeds will sink to the bottom, and their white goopy membrane will float to the top.
  • Strain the water, which will clean the seeds and remove the membrane.
  • Place the seeds in a blender and blend to a pulp.
  • Strain the seed mixture into a pulp.
  • Add water and agave sweetener to taste.
  • Eat the rest of the pomegranate or use in your cooking!

And don’t neglect pomegranate seeds! They burst in your mouth for a hydrating and sweet snack. If you have a midnight sweet tooth like me, pomegranate seeds are a deliciously healthy way to curb those cravings.

Bottom line

Get back to the sex life you want with boosted T, high libido, diminished erectile dysfunction, lowered risk of prostate cancer, improved sperm quality, higher energy, regulated weight, improved memory, fewer aches and pains, and so much more… all with pomegranates!

Adding pomegranates to your morning routine or midnight snack is one of the easiest and tastiest ways to boost your sexual health and wellness. In fact, you’ll start seeing most of the benefits of pomegranates in as little as four weeks.

What else can you do to upgrade your health? 

Well, you can flip the page on your calendar.

And you can renew your vitality and vigor with a Male 2.0 Consult! Sign up to start living your best life in now!

 

Tracy Gapin, MD FACS is a board-certified Urologist, Men’s Health Expert, Author, and Professional Speaker. Using state-of-the-art biometric monitoring, nutrition and lifestyle intervention, Dr. Gapin coaches Fortune 500 executives and evolutionary leaders of business, sports medicine, and high performance. He specializes in cutting-edge precision medicine with an emphasis on epigenetics, providing men with a personalized path to optimizing health & performance. www.drtracygapin.com

8 Fun Ways To Naturally Increase Your Libido


Wouldn’t it be nice if it were fun to naturally increase your libido? Guess what? It can be!

Having a low sex drive and libido can be incredibly frustrating. No matter how much you want to have sex, your body still doesn’t want to have sex. A low libido can make you feel tired, anxious, stressed, and even emasculated. You need sex for a happy and healthy life.

But you don’t have to deal with a low libido. There are a number of ways to naturally increase your libido that will have you as horny as a teenager once again! (Well, maybe not that much.)

In this article, I’m focusing specifically on the easiest and most fun lifestyle changes that will help increase your libido. The conventional method of testosterone replacement therapy can work… but it’s not the ideal first solution for most men. There are other ways to start regaining your sexual vigor without costly, time-consuming, cumbersome therapies.

But first—what’s libido?

Libido 101

“Libido” is a fancy (medical) word for sex drive. Your libido is simply your desire to have sex. If your libido is high, you’re incredibly interested in sex. If it’s low, sex isn’t a priority or it may seem like a nuisance. Libido generally relates to a consistent pattern of sexual desire. Not wanting to have sex for one week does not mean you necessarily have a low libido; not wanting sex for two months may signal a concern.

If you’ve never suffered from low libido, you might be thinking, “There are people who don’t want to have sex?” But anyone who has experienced low libido will tell you just how frustrating and challenging it is. Men with low libido still usually want to have sex in theory, but their body doesn’t have the energy or physical desire for the act.

Despite the fact that libido is linked with the mental idea of “desire,” libido is actually not solely psychological. It’s also highly physiological, biological, emotional, and even social. And it’s important to note—for yourself and your partner—that libido often isn’t even linked to sexual arousal. You can be highly aroused by your partner and still not have the physical desire to have sex. This is because libido can be caused by stress, illness, anxiety, relationship concerns, low testosterone, and other unrelated concerns.

Low libido and ED

Before we discuss the causes of low libido, let’s get one thing straight: low libido is not the same as impotence or ED. You can have low sexual desire and still be able to get an erection, and you can have high libido and not be able to get an erection. Although research has shown there is a correlation between low testosterone and erectile dysfunction, the two do not seem to be causal. You can have one without the other.

This is important to keep in mind when treating your concerns. If you have low libido, erectile dysfunction medications like Viagra won’t help raise your libido. They won’t make you want to have sex more, and they won’t influence your testosterone levels. Even worse, these ED meds can actually have unpleasant side effects that might harm your sexual and psychological health, which can potentially reduce your libido further.

The reverse is also true. If you have erectile dysfunction, boosting your libido won’t necessarily solve those concerns. You could do all of the fun activities on this list, but you still won’t be able to attain an erection with ED. In that case, you’ll want to look for natural ways to address your ED.

Causes of low libido

Where does low libido come from? You should understand the basic causes to help treat your low libido appropriately.

1. Low testosterone

If your testosterone levels are below 350 ng/dL, you are likely feeling the symptoms of “low testosterone.” Testosterone is the key hormonal driver of libido. Testosterone is that “manly” hormone that makes you want to work out, have sex, eat hamburgers, and watch football. Well, that’s not true, but testosterone is the number one driver of sexual interest. In fact, even women need an appropriate amount of manly testosterone in order to be turned on for sex. That’s actually one of the reasons men and women kiss—the male’s saliva actually transfers testosterone to the female to get her ready for sex!

If your testosterone is low, you won’t feel that natural hormonal horniness. Instead, you’ll feel lethargic, anxious, depressed, and stressed. You may notice weight gain, brain fog, and a loss of interest in activities you used to enjoy. Low testosterone can influence your entire wellbeing—including your sexual prowess. Learn more about how to naturally increase your testosterone here

2. Psychological concerns

Anxiety and depression are key contributors to low libido. Depression causes you to lose interest in all of your normal activities, including the sex you once enjoyed. Moreover, medications for anxiety and depression often have side effects that can lower testosterone and libido levels.

Stress is also a key contributor in sexual desire. Stress creates cortisol, which kills testosterone levels. Cortisol both blocks the production of testosterone and binds to free-floating T, creating significantly reduced testosterone levels. This increase in cortisol and decrease in testosterone has been shown to directly influence sexual vigor, desire, and ability.

3. Weight 

If you’re holding extra weight, you’re also holding extra estrogen and cortisol. Excess estrogen stores fat and stops the production of testosterone. This leads to lowered testosterone levels, which, in turn, leads to more weight gain. This creates a vicious cycle of low T, low libido, and overweight unhappiness. If you’ve been racking on the pounds recently, you’ve likely also been met with a lowered sex drive.

4. Age

Testosterone levels naturally decrease as you age. Hormonal imbalances become more common as the number of candles on the birthday cake increases. Although low T levels are (sort of) a natural part of life, it doesn’t mean it’s not conquerable with the right lifestyle changes.

5.  Medications

Certain medications have side effects that can lower libido and testosterone. These include:

  •      Anti-depressants (SSRIs)
  •      Antipsychotics
  •      Beta-blockers
  •      Opioids
  •      Blood pressure medications
  •      Heart disease medications
  •      Diabetic treatments (insulin)

6. Prostate cancer treatments

Prostate cancer itself often doesn’t cause low libido, but its associated treatments and concerns can. Chemo and radiation for prostate cancer infiltrate the pelvis, which can often upset T levels. Surgery for prostate cancer can damage nearby nerves, which may have an influence on libido and impotence. Moreover, prostate cancer can create anxiety and depression in many patients, which can further lead to reduced sex drive and low libido.

7. Sleep problems

Studies have shown that sleep and testosterone are directly linked. One study found that sleep deficiencies influence low libido, and another found that sleep apnea may be a cause of lowered testosterone.

8. Unhealthy living

Other causes of low libido include:

  •      Smoking
  •      Alcohol abuse
  •      Drug abuse
  •      Inactivity or sedentary lifestyle

Now that you can better pinpoint where your low libido may be coming from, let’s get into my 8 favorite ways to boost libido in just a few days!

Naturally increase your libido

1. Have sex.

If you have a low libido but still have some desire to have sex, this is the best solution to bringing back your sex drive. Sex works wonders to address all of the causes of low libido and work to naturally increase your libido:

  •      Increases testosterone levels
  •      Boosts self-confidence
  •      Lowers stress
  •      Burns calories (sheds pounds)
  •      Helps you sleep
  •      Increases endorphins and dopamine
  •      Makes you feel 10 years younger

Sex is especially proven at boosting testosterone levels. A 1992 study found that both men and women had higher testosterone levels on nights of sexual activity than on nights of no sexual activity. Another study found that older men who have sex have higher testosterone and better health overall than those who don’t have sex.

Try having sex first thing in the morning. Testosterone levels and male libido are usually highest just after waking up. If you’re suffering from low libido, you may still be interested in having sex after waking up from a restful night’s sleep. Having sex in the morning will also put you on a good path for the rest of the day. You’ll have increased testosterone levels and lower stress that will boost your libido for the remainder of the day. Plus, you’ll walk into work with a glowing smile plastered across your face!

P.S. Don’t forget the foreplay. Foreplay before sex (or throughout the day) can help increase your (and your partner’s) libido. The more you talk about and think about having sex together, the higher your testosterone levels will rise. One study found that even the anticipation of sexual activity boosts testosterone production.

2. Sleep more.

Sex makes you sleepy, and it’s okay to revel in that rest! You need to sleep in order for your body to balance your hormones and produce testosterone. During sleep, your body also replenishes its energy, which contributes to a strong and lively libido. 


Studies have found that sleep deficiencies lead to low testosterone and diminished sex drive. Another study found that men who slept for at least 8 hours had T levels around 500-800 ng/dL, while those who slept only 4 had 200-300 ng/dL of testosterone. There is a direct correlation between hours slept and testosterone levels (and raising those testosterone levels works to naturally increase your libido).

So sleep more. How should you increase your sleep quantity and quality?

  •      Sleep in a cool, dark room.
  •      Turn off your phone and electronics 1 hour prior to sleep.
  •      Exercise and have sex. (Physical activity improves sleep quality.)
  •      Supplement with melatonin, the “sleep hormone.”
  •      Take power naps to increase your energy levels throughout the day.

3. Do something exciting with your partner.

Get your heart rate up with your partner outside of the bedroom as well. Studies show that people tend to feel more romantic and sexual after doing adrenaline-pumping experiences together. This is often deemed “misattribution of arousal,” but I like to call it “sexy fear.”

Basically, people tend to misplace the physiological response to fear as physiological sexual arousal. The two are very similar: shortness of breath, boost in blood pressure, inexplicable energy, high levels of adrenaline, etc.

This has been proven in a number of studies, like the suspension bridge study by Dutton and Aron. This study found that men who walked across a suspension bridge and were met with an attractive female researcher on the other side were more likely to call the woman after the study than those men who did not walk across the suspension bridge. Basically, the male participants attributed their fear from the suspension bridge as sexual arousal for the female on the safe side of the bridge.


Another study by Schachter and Singer found that if a person was physiologically aroused with epinephrine, they attributed that arousal to a recent memory. This demonstrates that people tend to misattribute their physiological feelings. That’s why so many heroes seem to fall in love at the end of an action-packed film, even though they know nothing about each other (well, and also because it’s Hollywood).

What does this mean for you? It simply means that if you and your partner do something exciting and heart-racing, it can help you two connect with a new form of arousal.

Get sweaty together outside of the bedroom to get your adrenaline and energy flowing—and you’ll start to redirect that energy back into the bedroom. You don’t have to jump out of a plane to see the same effects. Go for a walk, go to the gym, dance together, have a pillow fight, or watch a scary movie. If you’re short of breath and a little sweaty, you’re producing adrenaline that can raise your libido in tandem.

4. Do yoga.

Not sure what you should do together? Take a yoga class! Ancient tantric teachings used yoga as a way to heal sexual dysfunction and raise sexual energy. Yoga is a proven way to boost libido in a variety of ways. Firstly, yoga helps relieve stress. This lowers your cortisol levels—and we know that cortisol kills testosterone. This means that a stress-free yogi can have more free-floating testosterone and higher energy levels.

Yoga also helps increase self-esteem. It helps you overcome psychological and mental roadblocks that could be contributing to your low testosterone and libido. Plus, yoga can help burn calories and shed extra weight!

Yoga also increases flexibility and boosts circulation to the pelvis. Basically, yoga “enlivens” your pelvic area. It helps to align your pelvis and head along your spine, so your brain is better connected with your sexual organs. This helps wake up your penis and testes to produce more testosterone and have better blood flow. Some studies even suggest that yoga can treat premature ejaculation.

Oh, and by the way, yoga also helps enhance the female libido. Some women have even reported “orgasmic experiences” during yoga. So do yoga with your significant other as well! You’ll satisfy the #3 “do something exciting together” prescription while also boosting your sexual prowess.

5. Rub on some essential oils.


Massage each other with some libido-boosting essential oils. Sandalwood is often used in perfumes and colognes because it’s a natural aphrodisiac, known for attracting the sexual interest of anyone who smells it. It’s also used to balance and regulate hormone production. Cinnamon oil is another libido booster(use caution with this one – its a hot oil, so remember to dilute and don’t put it in sensitive areas), and it has also been considered a natural remedy for impotence because of its ability to open up the nitric oxide pathway that increases blood flow to the genitals. Other libido-happy essential oils include rose, jasmine, and ylang ylang.

Put a few drops of your favorite essential oil into your deodorant or lotion to improve your hormones and increase your libido throughout the day. You can also dilute these essences in your favorite massage oil for an added boost of sexiness. Even taking a whiff of the essential oil from the bottle can get you going!

6. Eat natural aphrodisiacs.

Diet plays an important role in your hormone levels; what you put in is what you get out. Aphrodisiacs are foods that boost sexual desire and horniness. These include figs, bananas, avocados, and oysters. You’ll also want to consume more vitamin C like oranges, red peppers, and guava; these help boost circulation and increase energy levels.

My favorite aphrodisiac is dark chocolate. There’s a good reason that chocolate is often considered a symbol of desire. Dark chocolate releases phenylethylamine and serotonin, which lift mood, regulate blood sugar, and boost libido. Plus, some studies show that even thinking dark chocolate is sexy can help increase sexual desire!


You should also try adding nutmeg and clove to your foods and drinks. (I love nutmeg in my coffee or tea.) Both have been proven to enhance sexual behavior and arousal in male animals. Just a bit of warming spices and you could be on your way to the bedroom!

And don’t forget to drink water. Dehydration can cause fatigue and lower energy, which dulls your sexual desire instantly. If your body isn’t getting the water it needs, it will start to shut off extraneous processes to focus on those organ functions that are most vital. The more water you drink, the better your sexual function.

7. Take supplements.

Taking supplements may not seem like a “fun” libido booster—but it’s an easy way to start having more fun in the bedroom ASAP. With just a few choice supplements, you can get your libido up and running in no time.

Ginkgo biloba helps improve blood flow to the genitals and can actually help overcome different sorts of sexual dysfunctions. In fact, ginkgo biloba has been shown to treat sexual dysfunction and low libido as caused by antidepressants especially. So, if your low libido or ED is a result of antidepressant medication side effects, a supplementation of ginkgo biloba may be able to get you back on the right track without changing your prescription lineup. Be sure to discuss with your doctor before beginning any new supplement treatment, though.

Furthermore, tribulus is a supplement used in traditional Chinese medicine as an aphrodisiac, and maca root has been shown to increase sexual desire in both the short-term and the long-term.

Talk to your doctor about adding a supplemental plan to your libido-boosting regimen!

  1. Send each other pictures.

Hey, they don’t have to be dirty pictures! A study by Helen Fisher found that when a person looks at a photo of their loved one for 30 seconds or longer, their brain begins to produce dopamine. That dopamine then boosts libido. That’s right, staring at a picture of your significant other can get you going—even if it’s a picture of them in a parka!

Take more time to look at your partner (both in person and in pictures) and you’ll be able to re-ignite new, fiery passion for one another.

Bottom Line

Low libido is a biological, psychological, and social concern. It’s not easily treated, even with conventional testosterone replacement therapies. But you can boost your libido and your energy with a few fun and easy lifestyle changes. By taking the time to focus on your health and your relationship with your partner, you can start living the life you want. You can go back to that “can’t take our hands off of each other” feeling from the start of the relationship. Your libido just needs a little push.

If you want to get your health and your libido back in shape, there’s no better time to start than NOW! Sign up for our G1 Performance Health program to get a comprehensive plan for bettering your sexual and overall wellbeing for a total body transformation.

If you’ve read this article, you want to increase your libido. Now is the time. Sign up for G1 Performance Health!

13 Natural, Edible Vasodilators To Treat Your ED


If you’re suffering from ED, you’ll probably try anything and everything to get your penis back in the game. But the most natural, effective solution is often overlooked… and it’s right in your own fridge. If you’re looking to boost your blood circulation, look no further than these 13 delicious foods for ED-healthy vasodilation.

What is a vasodilator?

There are three parts to having an erection. First, you get sexually aroused and your brain sends a signal to the penis that it’s time to get moving and grooving. Your body then has to release hormones to prepare you for sex. Then the muscles and blood vessels in the pelvic area have to relax, so blood can flow easily into the penis. An erection is literally when your penis enlarges with blood.

But if your blood vessels are tight or clogged, blood can’t flow through the body properly. The blood can’t find its way to the penis and an erection can’t occur.

This clogging of blood vessels is one of the key causes of erectile dysfunction. The blood vessels aren’t wide enough or healthy enough to push blood into the penis to create a hard erection.

Beyond just the penis, blood flow is important for overall health as well. Blood delivers oxygen and nutrients to all of your organs, tissues, and cells. Poor blood flow leads to a buildup of toxicity, which can be incredibly dangerous for the functioning of your system.

Proper blood flow is vital to wellbeing, including sexual health. 

A vasodilator is a substance that relaxes and widens the blood vessels. This helps unclog the arteries and allows blood to flow more easily. Thus, blood can reach your penis so you can get an erection.

What is nitric oxide?

Nitric oxide (NO) is a necessary vasodilator for all erections. NO relaxes the blood vessels around the penis, so there are no blockages or tightness when the body tries to send blood there.

Because nitric oxide is vital to erection blood flow, you’ll want to keep an eye out for NO production in your foods and supplements.

You’ll often find NO boosters in pre-workout supplements because it’s so effective at boosting blood flow. NO relaxes vessels and increases blood flow, which means the muscles have more blood and oxygen during the workout (so in turn the muscles can work harder and longer). You can sometimes even tell which guys are taking NO supplements at the gym because their blood vessels could be popping out from their biceps or neck because blood flow is so strong.

Why do you need natural vasodilators?

I am a firm believer that natural is almost always better than prescription. If you can cure your illnesses with organic, natural substances, you’ll be treating your body the way it deserves to be treated. Trying to solve a problem with medicines often ends up with even more additional problems. I always recommend my patients first try natural lifestyle choices before adding more chemicals to their daily regimen. (Although I do understand that sometimes medicines and surgeries are necessary to live a full and fruitful life… and I’m all for that.)

ED can be treated naturally for most men. Poor circulation, hypertension, and cardiovascular disease—which can all cause ED—are directly linked to stress, unhealthy diet, and lowered physical activity. Choosing to rectify these areas of your life with healthy lifestyle choices can help treat related blood circulation concerns. For example, lowering stress and working out are critical to treating erectile dysfunction.

But in this post, we’ll be focusing on the healthy diet. Below you’ll find the 13 foods that can naturally dilate your blood vessels, increase blood flow to the penis, and help cure your ED.

 

1. Pomegranates

Pomegranates are my favorite antioxidant-rich food for treating ED. Not only do they have hypotensive properties (meaning they can lower blood pressure), but they’re also ergogenic vasodilators (meaning they enhance stamina and physical performance thanks to their ability to boost blood flow). Pomegranate extract can help reduce arterial plaque, so there are no blockages stopping blood flow. Pom has also been shown to boost nitric oxide and stimulate “sexy feelings.”

Plus, pomegranate may help boost testosterone, increase sperm quality, and block estrogen production—all of which contribute to healthy erectile function.

2. Cayenne pepper and chili

Cayenne pepper and chili contain capsaicin, which is what gives these spices their hot kick. Studies have been shown that capsaicin is able to improve circulation and promote healthy erections. One study found that capsaicin could induce penile erection when inserted into the urethra, and another concluded that it could help treat hypertension.


One study also found that capsaicin and spicy foods are associated with a lower body weight and higher metabolism because they help burn fat, suppress appetite, and improve physical endurance. Plus these spices have no calories!

Overweight men have a higher risk of ED, so losing weight and maintaining a healthy body fat is crucial to treating erectile dysfunction. A study in the Journal of Sexual Medicine found that losing even 5-10% of body weight in two months drastically improves erectile function and sexual libido. In this way, cayenne and chili could also help maintain a healthy body weight to combat ED.

So get spicy!

3. Dark, leafy greens

Dark, leafy greens like spinach and kale are filled with vitamin K. Vitamin K1 reduces oxidative stress and thins blood, which helps to improve overall blood vessel health and functioning. In fact, these leafy greens are so good at thinning your blood that many doctors will suggest you lay off them when taking a blood thinner like Warfarin or Aspirin.

Additionally, spinach is high in nitrates, which are known to boost nitric oxide levels. Remember nitric oxide relaxes blood vessels in the pelvis and pushes blood into the penis. Spinach also has high levels of iron, and iron is needed in order for blood molecules to transport oxygen throughout the body.

Kale also has circulation-boosting nitrates like coenzyme Q10, magnesium, and other antioxidants. Kale is a super-food that can help maintain weight, improve blood flow, boost brain function, and much more.

4. Citrus


Citrus fruits like oranges, lemons, limes, and grapefruits are filled with vitamin C. Studies have shown that vitamin C can stimulate the body’s natural production of nitric oxide, thus improving vasodilation and minimizing hypertension. Plus, vitamin C is the anti-aging vitamin that helps keep your organs, skin, and cells young and vital!

5. Ginger

Ginger has been used in Indian medicine for centuries in order to restore sexual vitality. Its antioxidant properties quickly boost nitric oxide, and it has been studied extensively as a treatment for cardiovascular disease. Ginger has been shown to open up the blood vessels so much, in fact, that you shouldn’t eat ginger before surgery because it could increase risk of bleeding post-surgery.


Ginger also has anti-inflammatory effects, which can help with other inflammation-related diseases that can cause ED. It has been even bee n studied as an anti-diabetic treatment. This is important as men with diabetes are at a high risk of suffering ED symptoms.

6. Dark chocolate


Dark chocolate is filled with heart-healthy antioxidants and flavonoids. A meta-analysis of studies concluded that “flavonoid-rich cocoa consumption affects multiple cardiovascular risk factors.”

Another study found that cocoa has protective effects during acute hyperglycemia. This means that dark chocolate can help prevent blood sugar spikes and lows; these peaks and valleys of sugar can contribute to diabetes, weight gain, lowered testosterone, fatigue, and more.

Note that this is dark chocolate. The darker the chocolate, the better the effects. Milk chocolate is more sugar than cocoa so you won’t see the same effects.

6. Watermelon


Watermelon is high in lycopene, which has been shown to increase nitric oxide levels and reduce blood pressure. It also has high levels of the antioxidant l-citrulline, which has been studied as a treatment for high blood pressure.

7.  Nuts

Walnuts, pistachios, peanuts, and other nuts are rich in l-arginine, which boosts the production of nitric oxide. L-arginine also enhances blood flow by reducing oxidative stress, especially in young adults with type 1 diabetes.

8. Garlic

Garlic is one of the healthiest (and most potent) ways to treat ED. Countless studies have proven the efficacy of garlic on vasodilation. One study found that garlic supplementation can increase tissue blood flow; another showed that it lowers blood pressure and increases nitric oxide equivalent to standard blood pressure medication, and a meta-analysis showed an inverse correlation between garlic consumption and reduced risk of cardiovascular disease.

9. Tea

Black and green tea are filled with antioxidants that are great for overall wellbeing and health. Black tea can improve dilation and protect from cardiovascular concerns and green tea boosts metabolism and weight loss.


Furthermore, tea is a known stress-reliever. As discussed, stress is highly linked to erectile dysfunction, because the stress hormone cortisol blocks the signals from the brain to the penis. Cortisol can also tighten and clog your blood vessels. If you want a better sex life, you have to take some time to chill out and drink some tea.

10. Raw honey


Raw honey (not processed) is high in nitrates that elevate nitric oxide levels. Add a little bit of raw honey to your tea for flavor and an extra boost of vasodilation!

11.Red wine

Red wine has polyphenols and resveratrol, which both have benefits on the heart and blood vessels. Because of the polyphenols and tannic acid in red wine, it’s a potent vasodilator that can help clear the vessels from any buildup. One study even showed that red wine intake reduced plaque build up by 37%. Plus, red wine can decrease blood pressure, increase nitric oxide, and treat hypertension. Basically, “it has been concluded that red wine as a diet supplement might be beneficial for cardiovascular risk factors.”

Of course, wine is best in moderation. Too much alcohol can cause erectile dysfunction and other health problems. Stick to no more than 1-2 glasses of red wine per day to see cardiovascular benefits. If you’re not a regular wine drinker, consider resveratrol supplements to avoid taxing your system with alcohol.

12. Beets

Beetroot is filled with nitrates that boost NO production and improve stamina when working out and running. Beetroot juice has also been found to improve metabolism and reproductive performance.

13. Onion

Onions are high in vitamin C (which we discussed in #4 citrus) and quercetin. Quercetin boosts nitric oxide and improves cardiovascular health. A diet rich in onion has been shown to modulate vascular dysfunction and reduce the risk of cardiovascular disease.

The Bottom Line

Supplementing your diet with vasodilator foods can help treat your erectile dysfunction naturally and effectively. Your penis—and taste buds—will thank you!

If you do those things, you’ll set yourself up for success.  If you need help with ED, reach out to me.

Schedule a consultation to discuss ED treatment.

Take the next steps

Schedule a Call