A podcast episode by Dr. Anne Truong (Sexual Health for Men) explaining how diet and lifestyle affect erectile function. Key claims: the erect penis has substantially more blood vessels and is therefore sensitive to circulating nutrients; long-term adherence to a Mediterranean-style diet is associated with lower incidence of ED; diets high in saturated fat and obesity (BMI > 30) increase ED risk via vascular disease and lower testosterone; practical advice includes following a Mediterranean diet (lean fish/chicken, fruits/vegetables, whole grains, can include a daily glass of red wine), avoiding saturated-fat-heavy foods, limiting alcohol (~7 drinks/week), and using high-intensity interval training (HIIT) to lower BMI and raise testosterone. The host also warns that ED drugs are a band-aid and promotes additional coaching resources.
Questions this video answers
40 times more blood vessels when erect (transcript claim).
A 24-year study of men aged ~40 to 60 (transcript claim).
About seven drinks per week (transcript recommendation).
Obesity is defined as BMI over 30 (transcript statement).
A glass of red wine per day (transcript statement).
Chapters
Well, can a diet prevent erectile dysfunction or maintain your erectile capacity? Yes. Stay tuned in the episode where I will discuss more about what you need to eat to maintain your function.
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.
Diet and lifestyle factors can play a role in contributing to you developing ED or not or maintaining your erection. And I'm going to discuss about three things that you can do and what to avoid eating so that way you can maintain your erectile function at this time. Number one, you need to eat a consistent diet that is healthy for your function. The reason why is because the penis muscle organ has the highest blood vessel content when it is erect. So compare a flaccipena to an erected penis. There is an increase of 40 times more blood vessels in the penis when it is erect compared to when it's flaccid, more than any organ in the body.
So having said that, because it has.
More blood vessels in, the organ is very sensitive to what you eat because what's in the blood, what's in the blood is what you eat, right? So when you eat something, it goes to your stomach, your stomach, digest it, and then it goes to your liver to process it and then it go to your bloodstream. What's in your bloodstream is what nutrient you get, what you feed your cells in your body to function. So because the penis had 40 times more blood flow in it, when it is direct, it is very sensitive to what you eat. So men listening to this, what you eat will affect your erection more so than a woman. So what type of diet is very helpful to maintain your performance function is actually a Mediterranean diet. Research studies have looked at men over 24 years from the age of 40 to 60 and what they find was that men consistently follow the Mediterranean diet were associated with lower incidence of ED compared to men that were not eating the Mediterranean diet. So what is the Mediterranean diet? It's a diet that is less red meat and more of lean meat like fish and chicken without the skin, more fruits and vegetable, more and more whole grain as well. It actually allows you to have a glass of red wine, a Day. So and find out more. If you want want to know more about the Mediterranean diet, I'll put a link in my show notes as well. And I'll also discuss it as well in the modern man club. Number two, a diet that is high in saturated fat is bad. And what is saturated fat? Saturated fat is found in meat and and in dairy product or a fat that is animal based like beef, pork, poultry, full fat, dairy and eggs. And food is high in saturated fat is linked to heart disease, diabetes, stroke, high blood pressure and other vascular problem. Now what are some of of the bad saturated food like beef, lamb, pork, poultry especially with the skin. So I recommend that you eat poultry without the skin. Beef fat or tallow, lard and cream, butter, cheese, ice cream. I know, I like ice cream too but that's not good for you guys. Coconut and palm oil and bake and fried food. So you want to choose whole grain, you want to choose lean and plant based protein and lots of fruits and vegetable. Limit your salt, sugar content, processed food and also limit your alcohol content to about probably about seven drinks a week. Number three, obesity is a risk factor for ED because obesity can lead to conditions such as diabetes, high blood pressure, heart disease and of course ed. So what is obesity defined as? It's defined as a bmi of over 30 because studies have shown that if your BMI is over 30, your testosterone is also decreased and therefore contributing to higher incidence of ed. Now while there is no way to prevent ED by eating certain food, but it consistently, if you eat it consistently from you know, the age of, you know, 20 to 60 and limiting the bad food which is the saturated fat and maintaining a healthy body weight which below BMI of 30. This has all shown to support erectile function over a course of a lifetime. So that way you can continue to enjoy intimacy really to the day you die. So it is possible men to eat a diet that will help with your erectile function and also if you have ED is to switch to diet recommendation that I talk about which is the Mediterranean diet. Stop the saturated fat, do high intensity interval exercises to lose weight and to keep your BMI under 30. Making these small changes goes a long way. And it's not about taking Viagra or Cialis because when you take Viagra or Cialis it actually hijacks your erection and will actually in the long run make your erection worse. Because if you just change your diet by making these small increment, you will notice that your erection will be firmer, your testosterone level will increase with more hiit. Exercises and it adds things. Simple as that. I know it does take some work and some commitment, but the long term is that you're able to perform and prevent worsening ed. And guys, if you go stop taking Viagra and Cialis because it's only a band aid, it doesn't treat the root cause of your problem. The root cause of ED is poor blood flow and you need to do everything you can to prevent it from poor blood flow from getting worse and restore more blood flow. Again. I equate taking ED medication like taking pain medication when you have back pain because only a band aid is going to get you into a black hole. So go to the Show Note and click the link to join my Modern man club where I coach you on what you need to do to prevent ED or or to restore your function again and I hope to see you in there until the next episode.
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@sexualhealthformenpodcast.com to get the book the Five Common Costly Mistakes Men Make When Facing Ed. I would appreciate if you subscribe, leave a review on Apple Podcasts or wherever you listen and just know that you can have sexual vitality for life. I appreciate you.
