How To Cure Erectile Dysfunction Naturally
Is it possible to cure erectile dysfunction naturally and permanently?
Yes it is!
I cured my ED this way. And it’s been gone for more than four years.
Also: Several readers and students of Truelibido have done the same.
There is a good chance that you can overcome your erectile dysfunction this way as well.
Here are 8 actions you can start implementing today to naturally and permanently cure your erectile dysfunction:
- Stop having ejaculatory orgasms
- Stop masturbating and watching pornography
- Eat smart – give your body all the nutrients it needs
- Exercise regularly and be active as much as you can
- Take supplements
- Don’t stress
- Sleep well and sleep long
- Get adequate sun exposure
There is no simple trick or shortcut to curing impotence sustainably and for good.
If you want to find a natural and permanent solution to erectile dysfunction, you will need some persistence and patience.
How long will it take? It will depend on a lot of factors, but I believe that most men can achieve this in 10 weeks or less.
But before we get into the details about how you can naturally and permanently cure erectile dysfunction, lets first understand what erectile dysfunction is.
What Is Erectile Dysfunction?
Of the common male sexual dysfunctions, erectile dysfunction (also known as impotence) is probably the most common one.
Other dysfunctions you may have heard of are premature ejaculation, low sperm quality or sperm count, and low libido (or sex drive).
So what is ED?
ED is defined as the inability to get and maintain an erection adequately hard for sexual intercourse.
So if you suffer from erectile dysfunction, your penis won’t be hard enough for penetrative sex.
Many men have at some point been unable to ‘get it up’. There could be many reasons for this, as the process of getting an erection consists of a chain-reaction of events that is very complex.
It is normal to occasionally be unable to get hard enough erections for sex. The body doesn’t always work optimally.
Most people also get fatigued from time to time, feel weak from time to time, loose their voice occasionally, etc. It’s normal.
Let me stress this: It is normal to not be able to perform sexually 100% of the time.
This is important becauase:
Erectile dysfunction is defined as the inability to obtain and maintain erections adequately hard for sexual intercourse during a time-period of several weeks or months.
In other words, the condition erectile dysfunction entails medium or long-term persistent difficulties, not the one-off events.
Erectile dysfunction can also take on more than one shape:
Some men are simply not able to get it up at all. They just can’t get an erection in the first place.
Other men, however, can get a hard enough erection for penetration, but are not able to maintain this erection during intercourse. For these men, everything seems to work fine initially, but then the erection fades and it becomes impossible to continue the sex.
Now that we understand what erectile dysfunction is, let’s also try to understand the process behind getting an erection.
How Does A Man Get An Erection?
The penis is flaccid most of the time. Only when you get ‘turned on‘, does your penis normally start to fill with blood to become erect.
But what is the process behind this erection? How do you get hard?
Let’s start from the beginning:
Your penis is kept in a flaccid state because something called the smooth muscles in the penis are in a state of contraction.
To help you understand this, let’s think of a clenched fist:
When you clench your fist, several of the muscles in your hand contract in order to make this motion happen. When you let go of this clench, the muscles relax and are no longer contracting.
Similar to the muscles of a clenched fist, the smooth muscles in your penis are in an almost constant state of contraction.
These smooth muscles squeeze and clench around the blood vessels in your penis, which in turn makes almost all the blood in the penis flow out of the penis.
The only blood that is allowed to enter your penis is for maintenance purposes.
Btw, the element that makes this almost constant clench around the smooth muscles in the penis possible, are high amounts of the mineral calcium.
Only when the smooth muscles in the penis stop this clenching and instead relax, is blood allowed to flow into your penis.
But how or when do these smooth muscles start to relax?
This happens when you get ‘turned on‘.
Meaning, you have some kind of sexual thought or are otherwise sexually stimulated.
When this happens, the neurotransmitter dopamine is released in your brain.
This dopamine then sends a message to the smooth muscles in your penis to start producing a chemical called nitric oxide.
Through a chain-reaction of several events, this nitric oxide causes the levels of calcium to decline.
This allows the smooth muscles in your penis to relax. Now the tight clench is gone.
Now that these muscles relax, blood is allowed to flow into your penis and to fill it with blood. When your penis is fully filled with blood, an erection has taken form.
Dopamine is a key part of this process, because it is dopamine that kicks everything off.
Nitric oxide is another essential part, because this is what causes the calcium levels to drop.
Nitric oxide will also help blood vessels in the penis expand so that more blood can be transported to the penis.
Testosterone is also super important because it supports the process of the penis filling with blood, is required for dopamine and nitric oxide to do their tasks, and is overall responsible for a healthy and well functioning sexual system.
Now that we understand both erectile dysfunction and how a man gets an erection, let’s take a look at how common erectile dysfunction is around the world.
How Common Is Erectile Dysfunction?
It may actually be more common than you think.
We will get into the numbers in a little, but I think it’s fair to say that erectile dysfunction is a very common condition that affects millions of men. And it particularly becomes prevalent as men get older.
There are a plethora of surveys and studies that investigate the prevalence of ED.
By looking at the set of these studies and surveys, we can get a pretty decent estimate of how common erectile dysfunction is around the world.
However, there is one potential problem with this information:
A considerable amount of it is in the form of self-reported surveys. Meaning, it is filled out by the men who takes the surveys.
This is problematic because the answers the respondents give may be partly subjective.
Also, there is reason to believe that not all persons would be totally honest when giving their answers.
It is probably fair to assume that some men who have ED, do not report this in the surveys due to embarrassment or similar factors.
Which means that the actual numbers may be higher than the reported numbers.
Nonetheless, we should be able to obtain some reasonably good estimates based on this information. When we look at all these studies as a whole, we find a few interesting take-aways.
First of all, large groups of young men have erectile dysfunction. And by young, we are talking about men in their 20’s and 30’s.
A second take-away is that ED is common all over the world. It seems to be more prevalent in certain countries, but it is nonetheless a condition that affects men world-wide.
A third take-away is that ED gets more and more common as men get older.
So what do the numbers say?
Based on a subset of all the reports, we can draw the following preliminary conclusions regarding the prevalence of erectile dysfunction world-wide:
- Age group 20-29: 5-10%
- Age group 30-39: 10-30%
- Age group 40-49: 15-40%
- Age group 50-59: 25-50%
- Age group 60-69: 35-70%
- Age group +70: 50-75%
As we see from the numbers above (assuming that they are not completely wrong), we see that erectile dysfunction is a condition that is very common.
It is quite clear that the prevalence of erectile dysfunction among men of all ages is above 10%.
In fact, it seems like the average number is somewhere around 20%.
I would dare to say that any condition that affects approximately 20% of all men world-wide would be considered very common.
Let’s look at the implications of this:
There are approximately 8 billion people on planet earth. Assuming that half are men, gives us 4 billion men.
20% of 4 billion men is 800 million men.
Based on this preliminary analysis, the Truelibido estimate is that there are about 800 million men worldwide who are affected by erectile dysfunction.
That is a very large number. As a comparison, there are fewer than 350 million people in the U.S.
Needless to say, this is an enormous health issue.
Now that we also have an estimate of approximately how common erectile dysfunction is world-wide, let’s try to understand the most common factors that cause this condition.
What Are The Most Common Causes Of Erectile Dysfunction?
In order for you to get an erection, your penis needs to be filled with blood.
And in order for you to maintain that erection, the blood needs to remain in your penis to keep it firm and hard.
If either of these events fail to happen, your erection will fade.
The key here is blood. Or rather, the flow of blood.
Blood needs to be allowed to flow quickly an unhindered to the penis.
If there is anything that stops the blood from flowing freely through the blood vessels to and inside your penis, it will normally be more difficult to achieve an erection.
And also, if the pressure of blood inside your penis falls during the erection, the erection will taper off. This is often referred to as ‘venous leak’ (blood ‘leaking’ back out of the erect penis).
Erectile dysfunction will normally always be a result of impaired bloodflow.
There are several factors that directly or indirectly can weaken this bloodflow and therefore cause erectile dysfunction.
Here are the most common ones:
Low testosterone will in almost all cases wreck havoc with a man’s ability to perform sexually.
Testosterone is the fuel that makes sex possible. It is 100% necessary to get an erection.
Adequate levels of the hormone testosterone are essential for a man to function sexually because it supports and governs the reproductive system. The ability to get an erection, to produce sperm and to have a sex drive – all depend on it.
If your testosterone levels are low, you will in all likelihood have difficulties getting and maintaining erections.
Inadequate testosterone levels can be caused by a plethora of factors, such as getting older, an unhealthy diet, too much stress, too little sleep, toxins, an overall poor lifestyle, etc.
Aging causes cells to operate slower and divide less often than before.
It also causes blood vessels to become stiffer, the inner walls of blood vessels to get littered with dirt and plaque, and tissues in the body to become less firm and elastic.
Overall, age causes the body to experience overall atrophy (or decay).
Testosterone levels also tend to fall as men get older.
Various research studies have shown that testosterone levels normally fall by about 1% per year after you turn 30.
These slow changes that take place in your body as you age, cause many systems in the body to work less well than they did before. This is also true for the reproductive system.
These changes slow down bloodflow, which in turn make it more difficult to get and keep erections.
Lack Of Exercise
Lack of exercise or being out of shape is a very common culprit behind erectile dysfunction.
In fact, it can cause erectile dysfunction in several ways.
If you are overweight, you will normally have more glucose, triglycerides, bad cholesterol and fat in your blood than a person in good shape.
First of all, this thickens your blood and makes it flow more slowly through your veins.
Remember the point about bloodflow?
Secondly, it may also cause plaque build-up inside the veins which may also disrupt bloodflow.
Being overweight normally also causes your body to convert testosterone to estrogen, which makes your overall testosterone levels decline.
Less testosterone will make your body less able to maintain its muscle mass. As a result, you are likely to loose muscle.
Muscles need a lot of energy, and when there is less muscle to ‘consume’ the energy you eat, this energy is more likely to be stored as fat.
More fat then means even less testosterone and so on. You see the vicious circle that just started?
Being out of shape normally also makes the body produce less nitric oxide.
And nitric oxide is essential for blood to flow to your penis and make it erect.
Eating poorly is another common cause of erectile dysfunction.
Every day, your body needs a certain amount of vitamins, minerals, fatty acids and other nutrients in order to function optimally. If you don’t provide your body with these essential nutrients, it simply cannot function optimally.
If your body doesn’t have the right fuel, some functions will normally work slower or even stop working.
For many men, two of the first functions to work slower are libido and erectile functioning.
Meaning that if you eat poorly, you are more likely to experience a low libido and having difficulties getting erections.
Also, if in the long-term, you don’t provide your cells, tissues and organs with the right nutrients, they are not getting the right building blocks to build and maintain your body.
This can cause semi-permanent damage that will make it even harder to function sexually.
A poor diet is also likely to make a person’s blood contain too much glucose, triglycerides, cholesterol or fat. This can thicken the blood and make it more difficult for your blood to flow around your body.
Consuming too much sugar also contributes to erectile dysfunction via reduced nitric oxide, higher triglycerides, higher blood pressure and lower HDL levels.
High Blood Pressure, Diabetes, And Cardiovascular Diseases
High blood pressure, diabetes, and cardiovascular diseases are conditions that are often linked (although not always) with being out of shape and eating poorly.
All of these conditions have to do with bloodflow, and all of them have the potential to reduce the proper flowing of blood through the body and to the penis.
These conditions can cause damages to the blood vessels, build-up of plaque inside the arteries (atherosclerosis), thickening of the blood, slower bloodflow, reduced nitric oxide production, and lower testosterone production.
All of the above are likely to have a negative effect your ability to get erections.
Stress can be enemy #1 to your ability to function sexually.
A short burst of stress won’t harm you. What will however, is the constant and persistent stress many of us experience at work, school and through our daily lives.
Stress in itself, is a very useful mechanism that was developed to help us escape dangers.
When you are in a dangerous situation, for instance being chased by an angry grizzly bear, your body gives you a burst of extra energy and clarity so you are better able to save your life.
This stress is useful.
What happens, is that adrenaline, norepinephrine, dopamine and cortisol are released into your blood.
And excess amounts of these chemicals in your body over time can cause all kinds of damage.
These are the chemicals that increase your heart rate, give you that burst of energy, make you see clearer, hear better, etc.
At the same time as certain functions in your body are amplified, other functions that are not essential for surviving the danger, shut down, or receive significantly less attention.
This includes your reproductive system.
Therefore, if you experience persistent stress over a long period of time, your body may simply more or less ignore your reproductive system.
Needless to say, this will make it very difficult for you to get and maintain erections.
As a result, if you stress a lot, you are more likely to suffer from erectile dysfunction.
Cigarette smoking is yet another killer of your erections.
Cigarette smoke contains more than 40,000 chemicals, many of which are very harmful to your body.
Introducing toxins into your body, can cause your fine-tuned system to get out of balance. It may as a result lead to several malfunctions, including erectile dysfunction.
For instance, cigarette smoke reduces your levels of nitric oxide, the chemical that is critical in order to get erections.
Smoking also increases insulin resistance, which makes your cells less able to absorb glucose. This means excess glucose in your blood, which alters bloodflow.
It also releases storages of fat into the bloodstream.
This can cause plaque build-up on the artery walls, and it also changes the composition (thickness) of your blood, which again can change bloodflow.
Smoking also increases blood pressure, increases bad cholesterol and reduces good cholesterol, all of which are bad for normal bloodflow.
Smoking also causes blood vessels to form inside the existing blood vessels, which also disrupt bloodflow.
Not to mention that many of these 40,000 chemicals probably cause several damages we are not even aware of. Such as effects on the nervous system, reward system, hormones, etc.
Studies have shown that smokers are approximately 30% more likely to suffer from erectile dysfunction than non-smokers.
Also, drugs and other forms of substance abuse can have many of the same effects on your body.
Alcohol is another toxin that can cause erectile dysfunction.
Because that is what alcohol is: a toxin.
It’s not supposed to be in your body. And when it is in your body in large quantities, it can causes many kinds of damage.
Several studies have shown that excessive alcohol consumption is likely to cause coronary heart disease.
Studies have also shown that it causes atherosclerosis, hardening of the arteries and damage to the inner lining of the blood vessels.
As well as a drop in testosterone and an increase in cortisol levels.
All of these effects are likely to contribute to or cause erectile dysfunction.
In addition, studies have shown that men that are alcohol dependent are substantially more likely to suffer from erectile dysfunction.
Pornography And Masturbation
Watching Pornography and masturbating can numb a man’s senses and cause erectile dysfunction.
The internet, computers and advances in technology have enabled pornography to provide your brain with many of the same sensations you get when having real sex.
In fact, pornography is able to provide more and stronger stimulus than real sex often does.
Online, you can have sex with a new person every day, or every 2 minutes if you want.
You can have sex with a person of any gender, any age, any race, in any situation, any position, you can have a threesome, group-sex – there are almost no limits.
As a result, your brain can get overloaded with the happy chemical dopamine.
And when your brain is overloaded with dopamine, it gets desensitized to this dopamine.
When this happens, more extreme forms of pornography are needed to obtain the same sensations.
This can cause a viscous cycle that can lead to porn addiction.
What is also does, is to make your reward system so numb that you may no longer be able to get and keep an erection while having real sex.
In other words, if you watch porn and masturbate frequently, you can numb yourself to sex, which can lead to erectile dysfunction.
Psychological factors can in many cases also cause erectile dysfunction.
Psychological factors can be depression, anger, guilt, fear, bipolar disorder, etc.
It also includes sexual performance anxiety.
If you fear you may not be able to get an erection as you are about to have sex, you may simply not get an erection. These thoughts are distracting and takes your mind away from enjoying sex.
Put differently, just thinking you may not be able to get hard, will often make your penis soft.
Although you may think that matters related to erectile dysfunction happens between the legs, they actually mostly happens in the brain.
These psychological factors all take your mind away from enjoying sex, and instead occupy your mind with other thoughts that are not helpful for getting and keeping erections.
If you are dealing with a psychological problem, you will often not be able to either focus on, or have a healthy focus towards sex.
Conditions of the mind can therefore impact or even control sexual functions.
Although it is difficult to say with certainty how prevalent this cause is, it has been estimated that psychological factors may be behind as many as 20% of erectile dysfunction cases.
Lack Of Sleep
Lack of sleep is another factor that can lead to erectile dysfunction.
You need sleep – sleep is essential for your body and mind to function well. In fact, you’re supposed to sleep for about 33% of your entire life.
When you don’t get enough sleep, you get tired, slower and several of your bodily functions simply stop working.
In fact, extreme sleep deprivation has in studies caused bodies to shut down completely, and cause death.
Also, when you are sleep deprived, you will often find it more difficult to get erections. Your body is normally simply less interested in sex.
But what may be even worse, is that if you don’t sleep enough, your testosterone production suffers.
Because the very important hormone testosterone is produced almost exclusively when you sleep.
So if you don’t get enough sleep, you will not produce enough testosterone.
Little Or No Sunshine
Sunshine is also crucial in order to function optimally sexually. And lack of sunshine can cause erectile dysfunction.
The sun is a life-giving force that enables life on planet earth. If the sun stopped shining, life on earth would quickly vanish.
There are several reasons why we, human beings, also need sunshine on a more or less daily basis in order to function optimally.
It improves our immune system, increases serotonin levels, reduces diseases and cancers, increases fertility, etc.
But anoher critical reason, is that the sun enables your skin to produce vitamin D3.
You can get some vitamin D3 from foods, but it is practically impossible to get enough through your diet.
Therefore you need the sun in order to get enough vitamin D3 (unless you take a supplement).
This vitamin D3 is again essential for testosterone production. Because in order for your body to produce testosterone, it needs vitamin D3.
If you don’t have enough vitamin D3, you are also likely to be testosterone deficient.
And if you are testosterone deficient, you will probably find it very difficult to function sexually.
Now that we know the most common causes of erectile dysfunction, let me tell you how I used this knowledge to overcome my own erectile dysfunction.
And I will also tell you how you can learn from what I did, and hopefully cure your own erectile dysfunction naturally and permanently.
Step By Step Guide To Cure ED Naturally And Permanently
I started struggling with erectile dysfunction in my late 20’s.
And I hated it. I hated not being able to have sex. And I was desperate to find a natural and permanent solution so I again could have sex normally.
Therefore, I made it my mission in life to cure my own erectile dysfunction naturally.
I did find a solution in the end.
But it took me more than 10 years of educating myself, researching, speaking to people and experimenting with several lifestyle changes – until I found the solution.
In hindsight, it should have probably not taken me that long. But I started from complete scratch with no knowledge whatsoever.
And I also spent lots of time chasing hopes that later turned out to be dead ends. It was simply part of the discovery process.
As this is written, it has been more than four years since I got rid of my own erectile dysfunction. So for the last four years, my erectile dysfunction has been gone.
Consistently and completely.
In addition, my libido has also been super strong.
Today, I function sexually as I did in my peak. I have lots of sexual energy, I have no problems with erections or sex at all, my worries related to sex are gone and my sex-life is overall fantastic.
My 10 year struggle was no no doubt 100% worth the effort. Not only have I overcome erectile dysfunction and gotten my libido back, but my body is also so much healthier and happier.
But you probably have a question at this point:
How was I able to cure erectile dysfunction naturally and seemingly permanently?
Let me first say that one of my key discoveries from more than ten years of researching – perhaps the most important one – is that the body is an incredibly sophisticated and fine-tuned system.
And that, at least in my case, it takes very little to kick this system out of balance.
When this happens, the first consequence (at least the first noticeable consequence) is very often that my sexual functions grind to a halt.
What I mean is that I normally find it much more difficult to get erections. As well as maintaining them.
And my libido normally gets significantly weaker, sometimes almost non-existent.
Therefore, the way I cured erectile dysfunction was by making sure my body was in balance at all times. That it always had what it needed. That I provided an environment in which my body could function optimally.
Sounds easy enough, right?
It wasn’t necessarily easy in the beginning, but it is – at least for me – easy now.
I now live by these principles.
I devote myself to living a healthy life where I maintain my body and mind in a healthy balance. Every day.
And it’s not difficult anymore. Because the results of maintaining this balance are so phenomenal (great health, strong sex drive, peak sexual performance, etc.), that I want to and desire to be healthy.
The alternative, for me, is a very bleak existence.
There are 8 main principles or steps that I live by and maintain every day in order to keep my body in balance.
It is by consistently maintaining these principles that I have been able to cure erectile dysfunction totally naturally and seemingly permanently.
There are no pharmaceutical drugs, implants, devices or similar involved in these principles.
You are welcome to copy what I do: These are the actions I follow to overcome erectile dysfunction – permanently and 100% naturally:
Stop Having Ejaculatory Orgasms
The change I made that probably had the largest impact on my sexual health, was to stop having ejaculatory orgasms. Or at the very least, significantly limit the frequency of these.
Btw, the term ejaculatory orgasm refers to having an orgasm and ejaculate at the same time. Because for some, it is possible to ejaculate without having a full orgasm. And for others, it is possible to have an orgasm without ejaculating.
When I had frequent ejaculatory orgasms in the past, my sex life suffered.
My sexual energy dissapeared. I typically stopped thinking about sex, and I normally wouldn’t get random erections.
It became much more difficult to get erections, and I would also often loose my erection during sex.
After I stopped having ejaculatory orgasms, I built my sexual energy up, instead of draining it.
And at this point, my sexual energy increased day by day. I would get noticeably hornier every day.
Then I would get erections simply by thinking about sex.
And getting and keeping my erections while having sex was all of a sudden not an issue anymore.
Not only that, but my erections would last practically for as long as I wanted.
Today, I limit my ejaculatory orgasms to once every two to three weeks. By doing this, I remain full of sexual energy consistently.
If you are anything like me, you may also see huge improvements to your erectile functioning by stopping or limiting the frequency of your ejaculatory orgasms.
I encourage you to wait having your next ejaculatory orgasm for as long as you can. If I were you, I would hold it in until I simply couldn’t anymore. And see what happens to your ability to get and keep erections.
Don’t forget, you can still have sex, just don’t have ejaculatory orgasms (or don’t come).
If you do this, it may just open your eyes more than you ever imagined.
Stop Masturbating And Watching Porn
The change that probably had the second largest impact on my ED, was to stop masturbating and watching pornography.
Because doing this frequently gave me too much sexual stimulation.
Too much sexual stimulation is not good.
Because what happened, was that I overloaded the reward system in my brain with the happy chemical dopamine.
As I result, I got de-sensitized to sexual stimulation.
All of a sudden, the sexual stimulation wouldn’t feel as good as it did before.
Also, when I got de-sensitized, I would need a larger dose of stimulation to get the same sensation as before.
And when I exposed myself to this larger dose of stimulation, my brain would get even more overloaded.
This was a slippery slope that in the end made me severely de-sensitized to sexual stimulation.
As a result it would make it almost impossible for me to get and maintain an erection hard enough for intercourse.
But when I cut porn and masturbation completely, I started seeing significant improvements.
Bit by bit, my reward system would normalize. I would again start thinking about sex. I would again get random erections.
And in the end, it was possible for me to have sex with a normal person again.
However, this was not an overnight process, and I believe it took several weeks before things were relatively normalized.
Today, I maintain this principle of no porn and no masturbation. And I am super strict about it.
Keep in mind that masturbation is something that is done only by a very few species in the animal kingdom. And that getting an erection for most species is a rare event that only happens during copulation.
Therefore, it may be no wonder why many men who masturbate very frequently struggle with getting an erection while having sex.
For me, not masturbating and watching porn, builds up sexual energy and has made it significantly easier to get and keep erections.
It also makes sex substantially more special, much more intense, and much more enjoyable.
For me, when sex is a more rare experience, it simply feels better.
If you want to copy what I did, I encourage you to completely stop masturbating and watching porn. Similarly to the point above about ejaculatory orgasm, I suggest that you stop this for as long as you possibly can.
It may be difficult to resist temptation if you are used to masturbating often. But if I did it, you can probably do it as well.
If your body is similar to mine, you may also see great improvements in your ability to get and keep erections by doing this.
Eat Smart – Give Your Body All It Needs
I have also changed my diet to make it super healthy. Which has had a big positive impact on my erections.
I made this change after having an eye-opening nutrition epiphany a few years ago.
My diet at this point was awful. It consisted of cereal, milk, bread and pasta pretty much every day. And hardly any vegetables or fruits.
Because I started dating a woman who was a super healthy vegetarian, I also switched my diet to become super healthy and full of nutrition.
After this switch, my libido and my ability to get erection, jumped back to life almost overnight. All of a sudden I got solid erections again. I could hardly believe it!
I have since this experience, experimented with several diets such as vegetarian, vegan, paleo, and others, and I have now settled on a diet that is somewhere in-between paleo and vegan.
This diet works super well for me.
It goes without saying, that if you don’t give your body the nutrients it needs to perform well, it will run on sub-optimal fuel and maintain itself with sub-optimal building blocks.
And sexual functions are very dependent on the right fuel and nutrients. My experience is that when I eat poorly, not only do I feel fatigued, but I find it much more difficult to get and keep erections.
For many high performance athletes, diet is as important as the actual training. If athletes take nutrition that seriously to perform at a peak level, why shouldn’t you also do this?
If you want to cure your erectile dysfunction naturally and keep this change permanent, I encourage you to take diet super seriously.
I encourage you to eat lots of vegetables, fruits, nuts, seeds and fungi. And I would encourage you to eat little or no foods that are highly processed.
I would also encourage you to restrict sugar and salt intake.
Exercise Every Day
The reason exercise is so important for sexual functions, is because it improves bloodflow.
In fact, there is probably nothing that is better for improving bloodflow than exercise.
Exercise makes the body clean up waste from the arteries, expand blood vessels, stabilize the composition of the elements in the blood, stabilize blood pressure, and overall maintain the circulatory system.
One very important point:
The blood vessels in your penis are very narrow. Therefore, these arteries get clogged up easily.
And as soon as there is stuff clogging up these arteries, it will typically be more difficult to get and maintain erections, because blood is not allowed to flow freely into your penis.
When blood is not allowed to engorge your penis, it will be less full. Or limp.
There have been periods in my life where I did not exercise. This was either due to injuries or working too much. When I didn’t exercise for long periods, my sex drive decreased.
I recall not wanting or desiring sex much, and I also found it more difficult to get erections.
For me, this was also partly psychological, as I would lose some self-confidence when I was out of shape.
Now, I exercise every day. Not because I feel I have to. But because I want to. I love being in shape.
My exercise routine changes, but on a weekly basis it normally involves running, strength exercises, and sports such as football, tennis or badminton.
I also try to walk a lot. Walking may be under-rated, but it is fantastic exercise. In fact, most activities is beneficial, such as gardening, chopping wood, etc.
On a daily basis, I exercise for about one hour, and in addition, I also try to walk for one hour.
If you are keen on copying what I have done, and overcome your erectile dysfunction naturally and permanently, I encourage you to exercise every day.
I would encourage you to aim for at least 2 hours of physical activity every day, including exercise, walking, and other activities.
We already know that you should provide your body with all the nutrients it needs in order for it to function optimally.
However, it’s not always easy or practical to obtain all the nutrients one needs from foods.
Therefore, in order to cover nutritional deficiencies, supplements can be of great help.
I always prefer to get my nutrients from foods instead of from synthetic means, but sometimes it’s simply not possible. I therefore take a multivitamin to help ensure I get enough of the basic vitamins and minerals.
Although I try to get sunshine as often as I can, it is not always easy to get enough. Particularly when I work inside for most of the day, or live in areas of the world where there is limed sunshine. I therefore also take a vitamin D3 supplement.
I eat very little animal or dairy products, and I therefore get very limited amounts of vitamin B12. In order to help my body get the vitamin B12 it needs, I also take a vitamin B12 supplement.
I also take a fish oil supplement to help ensure I get enough omega fatty acids, as it is easy to be be deficient in these.
I normally take all these supplements every day.
In addition to these basic supplements, I also take supplements that are aimed directly at improving sexual function.
These are supplements such as Tribulus Terristris, Maca, ZMA, etc.
I normally only take these supplements about one hour before having sex. The reason is that the effects normally start about an hour after taking them, and last for a few hours (at least this is my experience).
If you want to cure your own erectile dysfunction, and you don’t get all the nutrients you need through your diet, I encourage you to take supplements.
I encourage you to try to find out what what vitamins, minerals, fatty acids and other nutrients you don’t get enough of through your diet, and then take supplements to cover your deficiencies.
However if you don’t want to or can’t do this, it may be wise to take a very good multi vitamin / mineral formula.
If you are vegan or vegetarian, a vitamin B12 and zinc supplement may be appropriate.
If you eat little fish or other sources that are rich in omega 3, you may also consider fish oil.
And if you don’t get enough sun, I would encourage you to try a vitamin D3 supplement.
Stress can be a real sex killer.
And one very important thing I have done to cure my erectile dysfunction, has been to stress less, and if possible – not stress at all.
But what exactly is stress?
Stress is an ancient mechanism we developed to avoid danger and stay alive.
When faced with a potentially dangerous situation, our brains flush our bodies with chemicals such as adrenaline, norepinephrine and cortisol.
This gives you a burst of energy, you become more alert, hear better, see better, etc., and are therefore more likely to avoid the danger.
This can be very useful in order to stay alive.
However, to experience persistent stress over a long period of time is not good.
Many people experience this persistent stress almost on a daily basis at work, in school and in daily life.
Why is this persistent stress so bad?
When we stress, our bodies provide energy and resources to those muscles and senses that are critical for the potentially dangerous situation.
But also, functions that are not critical for this potentially dangerous situation, such as our immune and reproductive systems, get little or no attention.
Therefore, when your reproductive system gets little attention, it will be almost impossible for you to get and maintain erections.
And you will normally find it very difficult to perform sexually.
I have in the past gone through periods of persistent and constant stress. In most cases, these were related to work and dealing with deadlines and pressure.
If you want to improve your erectile functioning, I would encourage you to try your very best to stop stressing. Stressing is indeed a serious erection killer.
It can be difficult to stress down. You may have a demanding job. But if you can stress down, I would strongly encourage you to try.
And I also encourage you to relax more. Taking a time-out every now and then and just listen to music can be very healthy.
As can meditation be. And also doing sports and other activities, where you let go of all your stressful thoughts and just stay in ‘the zone’.
Get Enough Sleep
I cannot emphasize enough how important sleep is. For me, sleeping well has been critical for curing erectile dysfunction.
There are some very good reasons for why we need lots of sleep. In fact, about one third of our lives are (or should be) spent sleeping.
When you sleep, your brain (and body) repair itself after a day of intense use. Your memories and experiences are indexed and organized. What you learned that day is being stored. Your brain also gets a chance to clear out waste and toxins and to become ready for a new day of intense use.
But also, it is during sleep that your body produces testosterone. In fact, almost all testosterone is produced when you sleep.
If you don’t sleep enough, your body will produce less testosterone than it should, and you will probably be testosterone deficient.
Testosterone is essential for your sexual system to work properly, and testosterone is crucial in order to support an environment that is conducive to sex.
With low testosterone levels, getting erections becomes difficult, and as a result erectile dysfunction is likely to appear.
I have had jobs in the past where I worked day and night, and I have as a result been sleep deficient almost constantly for several years.
During these periods, my average sleep per night was probably no more than 5 hours.
This happened mostly in my mid and late 20’s (when I should have been sexually at my peak).
Yet I still struggled with severe erectile dysfunction in these periods. And I believe lack of sleep was a very large contributor.
If you want to increase your testosterone levels and cure your erectile dysfunction, I encourage you to sleep enough and also get good quality sleep.
If you are anything like me, 7 hours of solid sleep at night would do the job.
I also make sure my bedroom is super dark and super quiet. If it is noisy, I use earplugs. I also avoid bright lights from laptops or similar right before sleeping.
I encourage you to do the same to ensure high quality sleep.
Get Enough Sunshine
I believe sunshine is underrated. All life on planet earth depends on the sun, either directly or indirectly.
Research has shown that sun exposure strengthens our immune system, reduces certain cancers and helps improve many ailments. There are probably also many benefits from sunshine we are not even aware of.
We also need sunshine in order for our bodies to create vitamin D3.
We can get some vitamin D3 from foods, but it is practically impossible to get our entire need of this vitamin from foods. Hence we need the sun.
Vitamin D3 is essential for production of testosterone. So if you are vitamin D3 deficient, you are also most likely testosterone deficient.
And if you are testosterone deficient, you are also likely to struggle with getting erections and functioning sexually.
I had my sun epiphany a few years ago:
I went on a hiking vacation for a week in sunny mountains. After a few days, I could feel a bursting sex drive.
I was walking around the mountains thinking about sex. And I got erections just by thinking these thoughts! What was going on?
Turns out the sun was probably playing a role (as was probably fresh air, activity and no stress).
I had similar experiences on later sunny vacations. I realized then that the sun was affecting me.
It turns out, I have been sun-deficient for years, as I have been working inside most days until after sunset.
I have therefore also probably been testosterone deficient. One of the steps I have taken to cure my erectile dysfunction, has been to get more sun.
It turns out that large proportions of people all over the world are deficient of vitamin D3. If you live a normal city life, you may be deficient as well.
If you want to try to copy what I have done to cure your erectile dysfunction naturally and permanently, I would encourage you to try get adequate direct sun exposure.
15-20 minutes of direct sunshine on large parts of your body is all you need to cover one day’s need of vitamin D3.
The good news is that vitamin D3 can be stored in your body for a long time, so if you get lots of sun one day, this can provide vitamin D3 for up to a month.
The sunshine that help produce vitamin D3, is what is called ultraviolet B sunrays.
These are easily absorbed by the atmosphere, so you normally don’t get them when the sun is low or about to set. Or through clouds or glass. You need direct sunshine when the sun is high.
These are the key principles that helped me overcome erectile dysfunction.
It has been more than four years now since I cured my ED. And I have bee free of ED ever since. So my hope is that I have also found a permanent solution.
If I were to summarize, it has for me been all about being nice to my own body and my own mind. To give my body and mind what they need to function optimally. To get the systems back in balance.
I have done this by living a healthier life, by eating better, exercising more, stressing less, etc.
I have also become more in-tune with my body and I am now much more aware of the signals it sends me. I can tell when it’s not happy. This helps me adjust my lifestyle.
I also maintain these principles every day. This is not something I did once and that was it. This is for me a lifestyle. It is how I have chosen to live. It’s how I want to live.
But it is not a burden – I like living this way. I enjoy this life.
I know I am not alone. I know there are other people out there who struggle with erectile dysfunction and libido problems, just like I did.
It is my hope, that other men can learn from me, learn from my experiences, and learn from what I have done. And by doing so, can cure their own erectile dysfunction, naturally and permanently.
If you want a free course on how to cure erectile dysfunction in 10 weeks or less, you find it here.
Atan A, Basar MM, Tuncel A, Mert C, Aslan Y. Is there a relationship among age, international index of erectile function, international prostate symptom score, and aging males’ symptoms score? Int Urol Nephrol. 2007;39(1):215-22. Epub 2007 Jan 16.
Baumann F, Hehli D, Makaloski V, Schumacher M, Schönhofen H, Diehm N. Erectile dysfunction – overview from a cardiovascular perspective. Vasa. 2017 Aug;46(5):347-353. Doi: 10.1024/0301-1526/a000627. Epub 2017 May 10.
Bodie JA, Beeman WW, Monga M. Psychogenic erectile dysfunction. Int J Psychiatry Med. 2003;33(3):273-93.
Boloña ER, Uraga MV, Haddad RM, Tracz MJ, Sideras K, Kennedy CC, Caples SM, Erwin PJ, Montori VM. Testosterone use in men with sexual dysfunction: a systematic review and meta-analysis of randomized placebo-controlled trials. Mayo Clin Proc. 2007 Jan;82(1):20-8.
Braun M, Wassmer G, Klotz T, Reifenrath B, Mathers M, Engelmann U. Epidemiology of erectile dysfunction: results of the ‘Cologne Male Survey’. Int J Impot Res. 2000 Dec;12(6):305-11.
Carvalheira A, Træen B, Stulhofer A. Masturbation and Pornography Use Among Coupled Heterosexual Men With Decreased Sexual Desire: How Many Roles of Masturbation? J Sex Marital Ther. 2015;41(6):626-35. Doi: 10.1080/0092623X.2014.958790. Epub 2014 Oct 16.
Cera N, Di Pierro ED, Ferretti A, Tartaro A, Romani GL, Perrucci MG. Brain networks during free viewing of complex erotic movie: new insights on psychogenic erectile dysfunction. PLoS One. 2014 Aug 15;9(8):e105336. Doi: 10.1371/journal.pone.0105336. eCollection 2014.
Cheng JY, Ng EM, Chen RY, Ko JS. Alcohol consumption and erectile dysfunction: meta-analysis of population-based studies. Int J Impot Res. 2007 Jul-Aug;19(4):343-52. Epub 2007 May 31.
Chew KK, Bremner A, Stuckey B, Earle C, Jamrozik K. Alcohol consumption and male erectile dysfunction: an unfounded reputation for risk? J Sex Med. 2009 May;6(5):1386-94. Doi: 10.1111/j.1743-6109.2008.01115.x. Epub 2009 Jan 8.
Dean RC, Lue TF. Physiology of penile erection and pathophysiology of erectile dysfunction. Urol Clin North Am. 2005 Nov;32(4):379-95, v.
Di Francesco S1, Tenaglia RL. Mediterranean diet and erectile dysfunction: a current perspective. Cent European J Urol. 2017 Jun 30;70(2):185-187. Doi: 10.5173/ceju.2017.1356. Epub 2017 Jun 11.
Di Luigi L, Romanelli F, Sgrò P, Lenzi A. Andrological aspects of physical exercise and sport medicine. Endocrine. 2012 Oct;42(2):278-84. Epub 2012 Mar 20.
Farag YM, Guallar E, Zhao D, Kalyani RR, Blaha MJ, Feldman DI, Martin SS, Lutsey PL, Billups KL, Michos ED. Vitamin D deficiency is independently associated with greater prevalence of erectile dysfunction: The National Health and Nutrition Examination Survey (NHANES) 2001-2004. Atherosclerosis. 2016 Sep;252:61-7. doi: 10.1016/j.atherosclerosis.2016.07.921. Epub 2016 Jul 29.
Fugh-Berman A, Scialli AR. Testosterone and sexual function. Curr Opin Urol. 2017 Nov;27(6):516-518. doi: 10.1097/MOU.0000000000000438.
Heikkilä A, Kaipia A, Venermo M, Kautiainen H, Korhonen P. Relationship of Blood Pressure and Erectile Dysfunction in Men Without Previously Diagnosed Hypertension. J Sex Med. 2017 Nov;14(11):1336-1341. doi: 10.1016/j.jsxm.2017.09.007. Epub 2017 Oct 6.
Jankowski JT, Seftel AD, Strohl KP. Erectile dysfunction and sleep related disorders. J Urol. 2008 Mar;179(3):837-41. Doi: 10.1016/j.juro.2007.10.024. Epub 2008 Jan 25.
Kouidrat Y, Pizzol D, Cosco T, Thompson T, Carnaghi M, Bertoldo A, Solmi M, Stubbs B, Veronese N. High prevalence of erectile dysfunction in diabetes: a systematic review and meta-analysis of 145 studies. Diabet Med. 2017 Sep;34(9):1185-1192. Doi: 10.1111/dme.13403. Epub 2017 Jul 18.
Kovac JR, Labbate C, Ramasamy R, Tang D, Lipshultz LI. Effects of cigarette smoking on erectile dysfunction. Andrologia. 2015 Dec;47(10):1087-92. Doi: 10.1111/and.12393. Epub 2014 Dec 29.
La J, Roberts NH, Yafi FA. Diet and Men’s Sexual Health. Sex Med Rev. 2017 Aug 1. pii: S2050-0521(17)30074-4. Doi: 10.1016/j.sxmr.2017.07.004.
Lenzi A, Lombardo F, Salacone P, Gandini L, Jannini EA. Stress, sexual dysfunctions, and male infertility. J Endocrinol Invest. 2003;26(3 Suppl):72-6.
Love T, Laier C, Brand M, Hatch L, Hajela R. Neuroscience of Internet Pornography Addiction: A Review and Update. Behav Sci (Basel). 2015 Sep 18;5(3):388-433. Doi: 10.3390/bs5030388.
Lyngdorf P, Hemmingsen L. Epidemiology of erectile dysfunction and its risk factors: a practice-based study in Denmark. Int J Impot Res. 2004 Apr;16(2):105-11.
Maiorino M, Bellastella G, Esposito K. Lifestyle modifications and erectile dysfunction: what can be expected? Asian J Androl. 2015 Jan-Feb;17(1):5-10. Doi: 10.4103/1008-682X.137687.
McKinlay JB. The worldwide prevalence and epidemiology of erectile dysfunction. Int J Impot Res. 2000 Oct;12 Suppl 4:S6-S11.
Millett C, Wen LM, Rissel C, Smith A, Richters J, Grulich A, de Visser R. Smoking and erectile dysfunction: findings from a representative sample of Australian men. Tob Control. 2006 Apr;15(2):136-9.
Nicolosi A, Moreira ED Jr, Shirai M, Bin Mohd Tambi MI, Glasser DB. Epidemiology of erectile dysfunction in four countries: cross-national study of the prevalence and correlates of erectile dysfunction. Urology. 2003 Jan;61(1):201-6.
Palmer MR, Holt SK, Sarma AV, Dunn RL, Hotaling JM, Cleary PA, Braffett BH, Martin C, Herman WH, Jacobson AM, Wessells H; Diabetes Control and Complications Trial and Epidemiology of Diabetes Interventions and Complications Research Group. Longitudinal Patterns of Occurrence and Remission of Erectile Dysfunction in Men With Type 1 Diabetes. J Sex Med. 2017 Oct;14(10):1187-1194. Doi: 10.1016/j.jsxm.2017.07.012. Epub 2017 Aug 26.
Park BY, Wilson G, Berger J, Christman M, Reina B, Bishop F, Klam WP, Doan AP. Is Internet Pornography Causing Sexual Dysfunctions? A Review with Clinical Reports. Behav Sci (Basel). 2016 Aug 5;6(3). pii: E17. Doi: 10.3390/bs6030017.
Rastrelli G, Maggi M. Erectile dysfunction in fit and healthy young men: psychological or pathological? Transl Androl Urol. 2017 Feb;6(1):79-90. Doi: 10.21037/tau.2016.09.06.
Rizk PJ, Kohn TP, Pastuszak AW, Khera M. Testosterone therapy improves erectile function and libido in hypogonadal men. Curr Opin Urol. 2017 Nov;27(6):511-515. Doi: 10.1097/MOU.0000000000000442.
Sgrò P1, Di Luigi L. Sport and male sexuality. J Endocrinol Invest. 2017 Mar 22. Doi: 10.1007/s40618-017-0652-8.
Silva AB, Sousa N,, Azevedo LF, Martins C. Physical activity and exercise for erectile dysfunction: systematic review and meta-analysis. Br J Sports Med. 2017 Oct;51(19):1419-1424. Doi: 10.1136/bjsports-2016-096418. Epub 2016 Oct 5.
Sorenson M,Grant WB. Does vitamin D deficiency contribute to erectile dysfunction? Dermatoendocrinol. 2012 Apr 1; 4(2): 128–136. Doi: 10.4161/derm.20361.
Kalaitzidou I, Venetikou MS, Konstadinidis K, Artemiadis AK, Chrousos G, Darviri C. Stress management and erectile dysfunction: a pilot comparative study. Andrologia. 2014 Aug;46(6):698-702. Doi: 10.1111/and.12129. Epub 2013 Jul 3.
Tan JK, Hong CY, Png DJ, Liew LC, Wong ML. Erectile dysfunction in Singapore: prevalence and its associated factors–a population-based study. Singapore Med J. 2003 Jan;44(1):20-6.
Wittert G. The relationship between sleep disorders and testosterone in men. Asian J Androl. 2014 Mar-Apr;16(2):262-5. Doi: 10.4103/1008-682X.122586.
Yu XH, Zhao J, Zhang SC, Li JH, Zheng JB, Li Z, Liang GQ, Shi HJ, Zhou WJ, Zhu QX. The impact of age, BMI and sex hormone on aging males’ symptoms and the international index of erectile function scores. Aging Male. 2017 Dec;20(4):235-240. Doi: 10.1080/13685538.2017.1361399. Epub 2017 Aug 5.