Beat ED in 5 Minutes: 5 Simple Exercises

This podcast is for you. The modern man. I'm Dr. Anne Truong, your host. I'm an intimate health medical doctor and best selling author of the book Erectile Dysfunction Fix. I'll do a deep dive into sexual health and performance and how it affects men of all ages and backgrounds. So let's get started and be sure to visit my website@sexualhealthformenpodcast.com for more information and resources from the show. See you on the inside.

Hello there modern man. I'm Dr. Anne Truong. I've treated over 7,000 men with erectile dysfunction. What if the real solution to ED didn't come in a pill, but from a five minute move you could do right now at your home? Doctors call it a game changer, yet no one's doing it. In this episode I'll show you the science. Back exercises proven to fix blood flow and erection. Naturally, you can significantly improve ED at home through targeted exercise that increase pelvic strength, increase blood flow and also increase the blood vessels function. So studies have shown that these exercises can improve and and even reverse mild to moderate ED within weeks if done consistently. Now if you do this together with Mediterranean diet and then sleep, then it's like fire.

So let's talk about the number one.

Exercise you can do at home that you do not need to be in a gym for. Number one, my favorite, pelvic floor exercise or Kegel exercise. These are the most proven exercises for ed, but yet no one is doing this. All the men that I talk to in my clinic, none of them even know about this exercise or even know these muscles exist in their body. Yet it is critical to be part of your erection because these two muscles, they're called the bulvocavenosis, which is right here. So this is the testicle, I'm lifting it up. This is your anus here. And this is the penis here. And the bulbocabinosus muscles are these muscles right here. And also the ischiocarbonosis are these muscles here. What they function is that they wrap around the base of the penis and they help with keeping the blood in the penis for a firm erection and also help with making the penis firm.

And hard and stay hard so that way it can be functional. But no one that I talk to don't even know how to do it even it exists. So it is critical that you guys need to exercise this muscle. Or how do you know you exercising the muscle correctly? Well, first of all, it's the same muscle that start and stop your urine flow. So what you do is you put your hand down here. You can feel it when you contract it. So if you try stopping your urine flow. So imagine you're urinating, you're trying to stop your urine flow. You can feel like a little contraction underneath your hand. Those are the pelvic muscles. But when you do this, you make sure that, that you don't want to tighten your abdominal muscle up here and you don't want to tighten your thighs. All right? You want to breathe, you want to relax, you want just to contract those two muscles that I show you about the bulbal cavernosus and the ischiocavenosis muscle. Okay. If you contract those muscles and you know when you're contracting it correctly, you can see the base of the penis kind of will draw in just a little bit. Kind of comes in into your pubic bone. If you contract it and try to hold it for five seconds, just five seconds, and then slowly release it. In the beginning, you may not be able to hold it for five seconds. You may just hold it for one second and you have to release it. But it takes practice. So try to go for five seconds and slowly release it. You want to do it for 20 repetition per set and do about two to three sets a day. When you're doing it, you, you should breathe normally, you should relax your legs, you should relax your abdominal muscles. Okay, Try not to tense up, but they're very critical muscle and you can feel it. Just a slight contraction in your hand. You can do it. It takes practice. And most men with ed, these muscles actually are tight, so oftentimes you have to kind of massage it to relax it also. That's where testicle massage come into play. If you massage your testicles, both hands for like two minutes or actually relaxes that area. And when you're massaging your testicles, you're also increasing the flow in the testicles because the testicles where your testosterone is being made, so you're releasing more testosterone in the bloodstream and you're also relaxing yourself. So, so it's the second exercise that you can do. So massaging your testicle for two minutes, so that's the second exercise that you should be doing.

Men struggling to stay hard, most of the time it comes down to poor blood flow. That's why I put together the Good Morning Wood Smoothie, a nutrient packed blend designed to restore blood flow naturally. My patient often notice improvement in just a few weeks when they take this part of their daily routine. Click the link below to get the recipe and start boosting your Blood flow and firmness today or go to good.

Morningwoodsmoothie.Com Number three, you don't have to join a gym. Studies have shown that Cardiovascular exercise improve ED by 46% and also promote more nitric oxide production. So activities such as brisk walking, walking where you can have trouble breathing and cycling, jogging, swimming, rowing, or even just walking up a hill, going hiking, enjoying the weather, you do this about 30 minutes four times a week. It is as good as anything else. You don't even need to join a gym. Now the next one. Number four. I know, but just got to say it. Yoga. You, yoga and stretching. I know my husband doesn't like stretching either, but yoga enhances your flexibility, make you more flexible, it increases blood flow.

And it decreases stress.

Three major factors that you need to have on board for sexual function. Now, certain poses target hip muscle. So you want to target the buttock muscle, the hip muscle, the quadricep muscles, which are the leg muscle, your abdominal muscles. Because when you do that, it will improve circulation to the pelvic muscle down here. So top yoga poses for ED is a cobra pose, doing the bridge pose, the child pose and the plow pose. So those are easy things that you can just do 15 minutes a day focusing on your breathing. While you're doing this, you're doing your box breathing. Breathe into your nose for a count of four, hold it in for a count of four, breathe out to your mouth. Account of four, just the box breathing.

When you're doing yoga exercises and I threw in an extra exercise which is the breathing exercise for you and the last one is really okay, you have access to the gym. Go into the gym and start doing some weight. Because when you're doing resistant weight training, it does increase testosterone and also help with erection. So how many should you do? You should focus on your legs, the gluteal muscle, like doing three sets of 15 reps of squats and doing Romanian deadlift, or three sets of 10 rep and doing push ups or pull up as well. So doing this at the same time that you're going to do for walking about three to four times a week will be helpful. So all of these exercises will go a long way in increasing blood flow, increasing nitric oxide, help you with stress management and can improve your erection, erection, firmness and sexual endurance within four to six weeks without medication. Now imagine if you add this in with the Mediterranean diet and imagine if you add this with sleeping appropriately. If you're doing all the right stuff and you add it in, it's going to be more powerful than just doing one thing at a time. So studies have shown diet and exercise are the most important factors in reversing ed. So when you do an exercise, add the diet, the Mediterranean Diet. With that, check out the Mediterranean Diet below. Also check out my Good Morning Wood Smoothie too. When you take the Good Morning Wood Smoothie, it will help with increasing blood flow as well as part of the Mediterranean diet.

And check out the last episode where.

I talk about the food that you can eat that help for ED because it has all the fruits and the berries in there. Okay Modern man if you're struggling with weak erection, low energy, the food you eat could be the big part of the problem. One of the best research back way to boost circulation, support healthy testosterone and improve sexual performance is the Mediterranean Diet.

It's packed with food that open up.

Your blood vessel, lower inflammation and fuel your hormone naturally. I've seen men notice real improvement in both energy and erection within weeks when they shift to this style of eating. So check out the Mediterranean Diet link right here below and get that as soon as you can. Stronger testosterone and better erection. So just know that I'm giving you the roadmap for you to get out of ed to restore function again. You are not alone to you do not have to suffer in silence will mean the world to me if you subscribe to the channel set notifications Share to somebody that you love and just know that we're here to help. So check out the Modern Man Club. It's a safe space where men with ED gather. Where we work together in getting you out of ed, giving you the roadmap to performance again. Check it out@noedman.com and I will see you in the next episode. Modern man okay Modern man. You are not alone and you don't have to suffer anymore. ED can feel isolating, frustrating and even defeating. The endless guessing, the quiet shame, the weight of not feeling like yourself. It's exhausting. But here's the truth. You are not broken. You are not alone. And you don't have to figure this out alone anymore. The Get Wood Now Boost program is your step by step path to sexual confidence and restoration. No more suffering in silence. No more trial and error. Just real solution, real result and the confidence you deserve. It's time to take back your power on your term. Let's get this journey started together. Check out the course@getwoodnow.com I'll see you there.

Thanks for listening to the Sexual Health for Men podcast. If you love this episode then please take a screenshot on your phone and post it on Facebook, Instagram, or wherever you post. And be sure to tag me and let me know why you like this episode and what you like to hear in the future that will help me know what's great for you. And I would love to give you the most incredible free gift designed to help you improve performance quickly. Go to my website at Sexual health for men podcast.com to get the book the Five Common Costly Mistakes Men Make When Facing Ed. I would appreciate if you subscribe, leave a review on Apple Podcasts or wherever you listen and just know that you can have sexual vitality for life. I appreciate you. Until next time.