The 4 Pillars for a Satisfying Sex Life

You want to know the four pillars to get a good sex life and better erection? Stay tuned to find out.

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.

Today I'm gonna give you four pillars that are essential for sexual health and even general health as well. If you do one of these pillars, you're gonna see a remarkable difference in your sex life as well as your cardiovascular health. Let's start with number one. There are four pillars to good sex life. Number one, diet. If you are what you eat, what I mean by that is that the stuff that is floating in your blood come from the food that you eat. And what you eat is what your cells in your body receive, nutrients. So having said that, diet is essential for blood flow and the number one pillar is diet. So what's the best diet for good blood flow, therefore good sexual health is the Mediterranean diet. It's a diet that focuses on fruits, vegetables, high fiber, less processed food and lean meat. When I say lean meat, it's, it is a fish, chicken, pork, less red meat because red meat seem to increase cholesterol and when that cholesterol is high, it's inflammatory to the blood vessel or the endothelium. So pillar number one is diet. What do I recommend? Mediterranean diet. Essentially Mediterranean diet is anything that is not in a bag or in a box. Eat what mother nature grows for you. Number two is exercise. I know I sound like a recorder. Sounds like eat well, exercise. Well, sometime just a little exercise goes a long way. And what I mean by that is that just walking 30 minutes a day either adding it in when you go to work, park far away and walk in, instead of taking the elevator, you take the stairs. Add in some increased activity in your day that will increase your heart rate. Now when you do that, your heart rate beats faster. And when your heart rate beats faster, it expand the blood vessel and therefore you have more blood flow. If you can do some squats, do some lunges and go to the gym if you need to, to do some weight. But if you don't have access to any of that good old fashioned, using your own body weight and doing Some squats, or if you sit in front of the computer, stand up, do squats in every hour. Do like 10 squats as well. Not only are squats and lunges good for your heart rate, but it's also good to improve the blood flow down in the pelvic area. Therefore you have more blood flow. And all those pelvic muscles in the pelvic area are essential for erection, orgasm and ejaculation as well too. So not only is it good for exercise, but it's also good with sexual activity. Number three pillar is sleep. I can't stress to you how important sleep is. Your body heals physically, emotionally, when you sleep and your body need to rest. And Therefore sleeping between 10pm to 6am is optimal. Because when you sleep, your cortisol level decreases, your stress decreases, your body physically heals and your mind physically heals. That's the reason why you're able to get morning erection when you sleep. Because when you sleep, your body make more testosterone. When you make more testosterone, that's when you get an erection, especially at nighttime. But the reason why you get erection is also your mind is relaxed and you dream. When you're in REM sleep, rapid eye movement, and that's when most of the time when your morning erection occurs. So having said that, sleep is pivotal for healing physically and emotionally, but also for you to get your morning erection, that's your body way of exercising your penis. So that way the muscle doesn't get atrophy or shrink or that way it gets more oxygen flow down there. And also it's also a way to prevent scar tissue development or fibrosis. Now, getting a morning erection is mother nature's way of allowing you to do exercises to your penis or taking your penis to the gym. And my last episode that I talk about. So for a man, the number of morning erection you have, it's a barometer of your sexual health. So if you're noticing you're getting less morning erection, it's a sign that perhaps your testosterone level may be low. It's a sign that you're not sleeping well. And you really need to look at the four pillars that I'll be talking about right now. So that number three is sleep, and then last number four is stress management. And it seems like a complex word, but it's really essentially a way for you to decrease the stress that we have right now. Because right now we have more stress than ever. There's more things distracting, the cell phone accessibility, but therefore we're more distracted. And when I Grew up in the era that we didn't have cell phone and in fact we didn't have access to computers. I didn't have a cell phone until I was maybe 31, and I didn't have a computer until I went to work around 30 as well too. I never had a personal computer except for at work. And I noticed since I do have my cell phone, I'm on it more and my mind is more distracted. And now with everything being streaming and online, we're more distracted than ever. And having said that, when it takes away time for us to spend time to take care of ourselves and spend time with our loved ones. How do you do stress management? Just know that stress will contribute to affecting your sex life as well as your general health. And oftentimes we don't know that we have stress. About maybe 15 years ago, I was chronically stressed and I had adrenal fatigue, but I didn't know about it. I just thought that I was just having chronic respiratory infection that didn't go away. It was turns out it was stress that was causing all that. So how did I rebound from that? Well, I got my cortisol level checked by saliva testing. So if you want to know whether you're stressed, you can check for cortisol level in the saliva and you can go to my Amazon store to check out the saliva test that I recommend. That's the best way to do it. But oftentimes, like I mentioned earlier, we don't know how stressed we are, especially mental health. You learn to internalize your stress and you don't speak about it to your wife or your partner or your friend. And the more you internalize it and sometimes it just not healthy to keep it within. So how do you distract or try to lower your cortisol level? The number one way is do breathing. Yeah, I'm not talking about like everyday breathing, but a box breathing that I had talked about is that spend about a minute doing this and do it like at least twice a day. It's called box breathing where you hold your breath for four seconds and then you breathe into your nose for four seconds. Like the count of four, 1, 2, 3, 4. Then you hold it for four seconds and then you breathe out to your mouth for four seconds. Then you hold for four seconds, you breathe into your nose for a second, then you hold for four seconds and you breathe out for four seconds. That's called box breathing. And that will lower your heart rate. You will feel more calm and you will definitely feel less stress. And if you do this just for like a minute a day, twice a day. That will certainly help. And definitely do this before you have sexual activity. That will actually calm you down. Because the only way for you to get an erection is, is when your mind is relaxed and your brain is relaxed and your penis is relaxed. All that has to be relaxed in order for you to get an erection. Another way to de stress is exercise, which is part of pillar number two, is to exercise. That could be taking a walk in mother Nature and breathing in the fresh air. Leave the cell phone at home, go walking for 10 minutes if you have to. But connecting with mother Nature and the air really will go a long way. And another way to de stress, spend time with the people you love, Your family, your friends, your partner, your wife, your significant other. We are social creatures, and so the more time we spend with the people that we care about, the more relaxed we are. And more dopamine gets increased. And dopamine, it make you feel good, and so is serotonin as well too. So spending time with family will also de stress as well too. And just finding the time to do the thing you love to do, make time for that, because that is good for your mind and for your body. So essentially, the four pillars for good sex life is diet, Mediterranean diet, exercise, 30 minutes a day or 30 minutes every other day, and sleep at least seven hours from 10pm to 6am and stress management. And I want to add in that yoga is also important way to do stress management as well. But I didn't really say that because my husband doesn't do yoga. I love doing yoga, but he is not too keen about it. And I know that men sometimes feels that's not their thing, so I get it. But another thing I want to insert in there, if you're stop smoking, if you're doing all this and your smoke is really counteract everything, because smoking is essentially choking the blood flow to your penis and really every organ that you have as well too. So keep this in mind, the four pillars of sexual health, and therefore even longevity and even general health. Because if you do this, you're going to have better blood flow everywhere, not just to your penis. It will also contribute to good general health. And you tend to live longer and be happier as well too. And I can assure you, you just do one of this, you will see a difference in your quality of life and definitely see a difference in your erection as well too. You may end up losing a little bit of weight and feeling more energy, feeling more comfortable in your skin and just enjoying life in general and your family and your loved one will see a difference in it as well too. So having said that, I hope you enjoy this and I will really appreciate it if you like and subscribe and put in the comment what you think and what else you like me to talk about as well. And I want to tell you about my Modern Man Club because I know there's a lot of misinformation out there on the Internet and everywhere and in social media and I try to source the solution that is research and is natural for you, that is effective for you. And that's why I created Modern Men Club where I coach men out of ED with natural solution. And even you don't have ed, you should join anyway because I coach you on how to maintain and prevent sexual health because I believe that you can maintain and have sexual vitality and enjoy sex until the day you die. You just need to know how to do it and what you need to do and I'll be there to help you with that. So check out this website called Noedman.com again. Noedman.com is my modern Man Club and I hope to see you in there and see you in the next episode. Are you struggling and frustrated in finding a solution for ed? Well, I have just the thing for you. It's called the Modern Man Club led by yours truly, Dr. Ann. Together we're redefining male sexuality and embracing a holistic approach to overcoming ED without medication or surgery. I will provide a protective protective environment for community and proven strategy to overcoming ed. It is a safe place. Expert coaching by me and my team. We provide holistic approach to overcoming ED and an empowering community of men with ED supporting one another and lots and lots of educational resources. Visit mensexualityclub.com at the link here on my right and connect with us and reclaim control over your sexual health. I'll see you there.

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