If you struggle with erectile dysfunction, you may wonder: Is it even possible to overcome my ED naturally? Is it possible to regain my sexual functions without pills or implants?
And if so, can this recovery be permanent?
That would be too good to be true, right..?
Maybe not. Because I have cured my erectile dysfunction this way. And it has been gone ever since.
Not only that, but many men that have followed what I teach, have also overcome their erectile dysfunction. Naturally and permanently.
And now I want to teach you how you can cure your ED naturally. And for the results to be permanent.
In this guide, I will teach you 10 actions you can start implementing today to naturally and permanently cure your erectile dysfunction:
- Limit the frequency of your 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
- Stop stressing
- Sleep well and sleep long
- Get adequate sun exposure
- Get in mental balance
- Do Kegel exercises
- Take supplements
There is no simple trick or shortcut to curing erectile dysfunction sustainably and for good.
If you want to find a natural and permanent solution, you will need persistence. That said, I do believe most men can achieve this with 10 days of hard work. 👍
But before we get into the details about how to cure erectile dysfunction naturally and permanently, lets first understand what erectile dysfunction is.
What Is Erectile Dysfunction?
Of the various male sexual dysfunctions, erectile dysfunction (also known as impotence) is one of the most common ones.
Other dysfunctions you may have heard of are premature ejaculation, low sperm count and quality, and low libido (or sex drive).
So what is erectile dysfunction?
ED is defined as the inability to get and maintain an erection adequately hard for sexual intercourse.
Meaning: ED is when you can’t get an erection hard enough for penetrative sex, or if you lose the erection during intercourse.
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.
But please understand this:
It is normal to occasionally not 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 because:
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.
And this is often the progression of ED: First you start losing erections during sex. And then it often gets more and more difficult to get the erections to start with.
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. But when you get ‘turned on’, your penis normally becomes erect.
But what is the process behind this? How do you get an erection?
Let’s start from the beginning:
Your penis is kept in a flaccid state because the smooth muscles in your 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 contract to keep your penis flaccid.
These smooth muscles squeeze and clench around the blood vessels in your penis, which in turn forces almost all the blood to flow out of your penis.
The only blood that is allowed to enter your penis is for maintenance purposes.
By the way, the element that makes this almost constant clench around in your penis possible, is the mineral calcium.
Only when the smooth muscles in your 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 produced 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 up. When your penis is fully filled with blood, you have an erection.
This is a complex process involving many elements and steps, but there are three agents that are of crucial importance: Dopamine, nitric oxide and testosterone.
Dopamine kicks off the entire process of getting an erection, and is therefore paramount.
Nitric oxide is another essential part, because this is what causes your calcium levels to drop, which again opens the gates for the blood to flow into your penis.
Testosterone, the primary male sex hormone, supports and controls anything sexual going on in your body. Therefore, you need adequate level of testosterone in order for the process to function properly.
Dopamine and nitric oxide also depend on testosterone in order to do their tasks properly.
Now that we understand both erectile dysfunction and how you get 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.
Doctors and researchers around the world have already done a number of surveys and studies on the prevalence of ED.
By aggregating these studies and surveys, we can get a pretty decent estimate of how common erectile dysfunction is around the world.
Although I need to say that there is one potential problem with this information:
A considerable amount of this information is in the form of self-reported surveys. Meaning, men filling out info about themselves without there being an actual test or control. This is problematic because the answers will often be subjective.
And also in some cases probably not honest. Meaning, some people are embarrassed to say ‘Yes I struggle with ED’, and instead say ‘No’.
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.
So what do the numbers say?
Based on these reports and studies, this is what the numbers say about 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%
What are the takeaways from these numbers?
First of all, many young men struggle with erectile dysfunction. And by young, we are talking about men in their 20’s and 30’s.
A second take-away is that erectile dysfunction 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 we get older.
A fourth, and perhaps the key takeaway, is that about 20% of all men world-wide struggle with erectile dysfunction.
Let’s look at the implications of this:
There are approximately 8 billion people on planet earth. About half are men, which 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 struggle with 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 how common erectile dysfunction is world-wide, let’s try to understand the most common factors that cause erectile dysfunction.
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, this blood needs to remain in your penis to keep it firm and hard.
The keys here are bloodflow and blood pressure.
If there is anything stopping the blood from flowing freely to and inside your penis, you will normally find it more difficult to get an erection.
And also, if the blood pressure inside your erect penis drops, the erection will normally taper off. This is often referred to as ‘venous leak’ (blood ‘leaking’ back out of the erect penis).
Therefore, erectile dysfunction will normally always be a result of impaired bloodflow or blood pressure.
There are several factors that directly or indirectly can weaken this bloodflow and therefore cause erectile dysfunction.
Let’s take a look at the most common ones:
Low Testosterone Production
If you produce less testosterone than you should, you are likely to struggle getting it up.
Because testosterone is the primary male sex hormone that underlies and supports anything sexual going on in your body.
Therefore, adequate levels of testosterone are essential for you to function sexually. The ability to get an erection, to produce sperm and to have a sex drive – all depend on testosterone.
Then what causes testosterone production to be less than optimal?
Inadequate testosterone production can be caused by a number of factors.
Some of the most common are: an unhealthy diet, too much stress, too little sleep, not enough sunshine, smoking, drinking, drugs, side effects of certain medications, polluted air, mental problems, and chemicals found in cosmetic and cleaning products.
Low Nitric Oxide Production
Nitric oxide is essential in order for you to get erections. It is one of the elements that you simply have to have enough of, in order to function sexually
Because it is nitiric oxide that opens the gates that allows blood to flow into your penis, fill it up and produce an erection.
With inadequate production of nitric oxide, sufficient amounts of blood cannot enter your penis. And hence, you will normally not be able to get and sustain erections.
What can cause nitric oxide production to be less than ideal?
As with low testosterone production, there are many factors at play. A diet containing too much fat and sugar, and too few essential nutrients, can impair your nitric oxide production.
So can physical inactivity, smoking, drinking, drugs, air pollution, inadequate sleep and the side effects of certain medications.
Low Dopamine Production
If you produce less dopamine than you should, you are also likely to struggle with erectile dysfunction.
This is because dopamine is the catalyst that sets off the entire process of getting an erection.
When you have a sexual thought, dopamine is produced in your brain. This in turn sends signals down your spinal cord, to the nerves in your penis.
These signals then instruct nitric oxide to open the floodgates, and let blood rush into your penis.
So if your dopamine production is low, your signals will be weak or may not arrive at all. And therefore, the entire process may suffer.
What causes your dopamine production to be sluggish?
Again, there are several factors. Some of the most common ones are: A poor diet, lack of exercise, overexposure to sexual stimulation, lack of sunshine, stress, not enough sleep, and mental problems.
As you get older, your cells start to operate slower and divide less often than before.
And cells are in all your organs. They are everywhere. As the cells become slower, your organs also become slower.
This means your blood vessels get less good and transporting blood, you liver less good at filtering toxins, and your erectile structures less good at responding to sexual stimulation.
Your body’s ability to produce testosterone, nitric oxide and dopamine also declines.
As a result, you will normally find it more difficult to get and maintain erections as you get older. It’s just a fact of life.
However, the body is an amazing ‘thing’. And it is possible, with a very healthy lifestyle, to keep the body (and mind) operating at very high levels, even well into old age.
So although our abilities decline as we age, there’s still a lot we can do to stay young and healthy. 😊
High Blood Pressure, Diabetes, And Cardiovascular Diseases
High blood pressure, diabetes, and cardiovascular diseases are conditions that are often linked with being out of shape and eating poorly.
In fact, these conditions would probably not exist if we ate super healthy and exercised enough. And there are parts of the world where these conditions are almost totally absent.
All of these conditions affect bloodflow, and all of them have the potential to reduce proper bloodflow through the body.
These conditions can cause damages to the blood vessels, build-up of plaque inside the arteries (atherosclerosis), thickening of the blood, slower bloodflow, and reduced production of nitric oxide, testosterone, and dopamine.
And as we know, anything that reduces bloodflow has the potential to cause erectile dysfunction.
Before we continue, let’s first summarize things:
Erectile dysfunction is caused by poor bloodflow. Or by poor blood pressure inside the erect penis.
And these blood issues are normally caused by low production of testosterone, nitric oxide or dopamine, aging, and certain health conditions.
These conditions in turn, are very often the result of lifestyle issues, such as a poor diet, lack of exercise, lack of sleep etc.
Therefore, to overcome erectile dysfunction, this is where we need to start. We need to correct the lifestyle issues.
And when we correct our lifestyle issues, when we start living a healthier life, when we get our bodies back in balance, not only can we cure erectile dysfunction naturally and permanently..
There is more. There are are almost countless other benefits from living this way.
Because we can also significantly reduce the chance of having to deal with high blood pressure, diabetes, cardiovascular problems, many cancers, Alzheimer’s disease, dementia, etc.
We are likely to lose excess weight, get more energy, feel better, feel more alive and also be happier.
And all of this with no side-effects.
Let me say that again: You can get all the benefits, and no side-effects.
By living this way, you give your body and mind what they need. And you take away they ‘things’ they shouldn’t have. And this is how you get back in balance.
Now, let’s understand how exactly we can overcome erectile dysfunction through natural and healthy lifestyle changes, and for the results to be permanent.
Step By Step Guide To Cure ED Naturally And Permanently
I started struggling with erectile dysfunction as a young man. I was 26.
And I hated it. I hated not being able to have sex. It really bothered me to not have a body that worked well. So I became desperate to find a solution that would enable me to again have sex.
Therefore, I made it my number one mission in life to cure my own erectile dysfunction.
I did find a solution in the end. The bad news is that it took me more than 10 years. 10 years of educating myself, researching and then experimenting, failing and testing all kinds of different things. If you want to understand my journey, you find the full story here.
In hindsight, it probably shouldn’t have taken me that long. But I started from complete scratch with no knowledge whatsoever.
And although it took more than 10 years, my struggle was no doubt 100% worth the effort. Not only have I overcome erectile dysfunction and gotten my libido back, but my body and mind are also much healthier and happier.
I have also had the opportunity to help several other men overcome their ED and libido problems. You can read what some of these men say here.
I found the solution by following the principles I am about to teach you. It has been several years since I took these principles onboard, and ever since, my ED has been gone and my sex drive has been super strong.
It therefore seems like this solution is permanent, as long as the principles are maintained.
Therefore, in order to overcome ED permanently, the key is to keep maintaining these principles.
Let’s get to the principles!
Limit The Frequency Of Your Orgasms
Having frequent orgasms can deplete your sexual energy and cause erectile dysfunction.
Let’s look at the animal kingdom for a second. Most other species only ‘have sex’ (mate) when it’s time to actually reproduce. For many animals, this only happens once a year. Meaning, they only ‘have sex’ once a year.
If we try to have sex every day, or even every other day, is it any wonder our bodies and minds get worn out? And stop function sexually?
We are probably not supposed to have sex every day. Or every other day.
To produce an orgasm is a big event for your body and mind. It requires substantial effort. And your body and mind normally cannot do this super frequently.
And also, your sperm is extremely rich in precious nutrients. It takes an incredible amount of effort and energy for your body to produce sperm.
If you deplete your sperm every day, or very frequently, your body will also soon become exhausted by the higher than normal sperm production.
In order to preserve sexual energy and to function well sexually, it is important to limit orgasms. I limit mine to once every 4-6 weeks.
But wait! That doesn’t mean I recommend only having sex once every 4-6 weeks.
No, quite the opposite. You can have sex frequently (and continue to function well sexually), as long as you don’t climax.
This way you preserve sexual energy, and you can have sex significantly more often than you otherwise could. 😊
This principle – to limit my orgasms – has been the most important change I made in overcoming my erectile dysfunction.
If you are keen on overcoming your ED, I suggest you try this.
Stop Masturbating And Watching Porn
Watching Pornography and masturbating can ruin your ability to function sexually.
It can numb your brain to sex.
One problem with pornography today, is that it is so accessible. All you need is a mobile or laptop, and you can consume porn anywhere, anytime.
It has also become very realistic, as the quality (video, sound, etc.) is almost as is if it were live.
And perhaps the most harmful effect, is that it satisfies your desire for constant novelty.
Online, you can have sex with a new person every two 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.
In fact, pornography can for many men, provide a stonger and better experience than real sex can.
And it can cause addiction.
What happens when you watch porn and masturbate, is that your brain gets flushed with the happy chemical dopamine.
And very quickly, your brain can get overloaded with dopamine.
And when your brain is overloaded with dopamine, it can easily get desensitized to this dopamine.
When this happens, you need more extreme forms of pornography in order to obtain the same sensations.
This can cause a viscous cycle, where you keep needing stronger and more extreme forms of pornography to achieve the same experience.
And it can make your dopamine reward system so numb, that you may no longer be able to get an erection while attempting to have real sex.
In other words, if you watch porn and masturbate frequently, you can numb yourself to sex, which can lead to erectile dysfunction.
There is a medical term for this. It’s called porn-induced erectile dysfunction (PIED).
When I made this change to my life, stopping pornography and masturbation, I saw a significant improvement in my sexual functions.
Therefore, if you want to overcome your erectile dysfunction, and recover your libido, I would strongly encourage you to quit porn and masturbation.
Eat Smart – Give Your Body All It Needs
Having an unhealthy diet is another common reason why many men struggle with erectile dysfunction.
Every day, your body needs a certain amount of vitamins, minerals, fatty acids and other essential nutrients in order to function optimally.
And if you don’t give your body the right fuel for running your body, and the right building materials to build and repair your body, what happens?
Things break or stop working..
And two of the first functions to stop working in this case, are often your sex drive and your abilities to get and maintain erections.
A poor diet is likely to feed your blood with excess levels of glucose, triglycerides, cholesterol, etc. This will thicken your blood and make it flow much slower through your veins.
A poor diet is also likely to cause plaque build-up inside your veins (atherosclerosis), which will normally impair your bloodflow.
And as we know, anything that hinders bloodflow can cause ED.
I had 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.
Then I started dating a woman who was a super healthy vegetarian. Soon after, I switched my diet to become like her’s.
Shortly after making this switch, I got erections again! For instance, if we kissed, I would get an erection. This was highly unusual. Before, I would normally never get erections.
After this experience, I have experimented with several different diets.
And I have settled on a vegan diet. This works super well for me. It gives me all the energy I need, I feel good, and my body also responds well sexually to this diet.
Did you know that 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 we also do this?
If you want to cure your erectile dysfunction naturally and permanently, I encourage you to take diet super seriously.
I encourage you to eat lots of vegetables, fruits, nuts, seeds, legumes, berries, fungi, etc. And I would encourage you to eat little (or no) food that is highly processed.
I would also encourage you to restrict intake of refined sugar and salt.
And I would not smoke or drink alcohol. Or at least reduce alcohol consumption to a minimum. Let’s take a closer look at smoking and drinking in the context of 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 normally increase insulin resistance, which makes your cells less able to absorb glucose. This means that you are likely to have excess glucose in your blood, which again alters bloodflow.
Cigarette smoke also tends to release stored fat into your bloodstream.
This can cause plaque build-up on your artery walls, and it can also change the composition (thickness) of your blood, which again can change bloodflow.
Smoking can also increase blood pressure, increase ‘bad’ cholesterol and reduce ‘good’ cholesterol, all of which can disrupt normal bloodflow.
Smoking can also cause blood vessels to form inside the existing blood vessels, which will also normally 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, endocrine system, reward system, etc.
Studies have shown that smokers are approximately 30% more likely to suffer from erectile dysfunction than non-smokers.
Also, drugs and substance abuse can have many of the same effects (or worse) on your body.
If you want to overcome your ED, I would strongly recommend that you to stay away from smoking.
Stop Drinking Alcohol
Alcohol consumption can also can cause erectile dysfunction.
Alcohol is a toxin which is not supposed to be in your body (at least not in large quantities). And when it is present in your body, it can cause many kinds of of damage. Including ED.
Several studies have shown that excessive alcohol consumption is likely to cause coronary heart disease. Meaning, it can damage the main arteries to your heart.
Studies have also shown that excessive alcohol consumption can cause atherosclerosis, hardening of the arteries and damage to the inner lining of the blood vessels.
As well as a drop in the production of testosterone and nitric oxide, and an increase in the production of cortisol.
And it makes you more likely to gain excess weight.
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.
If you want to cure your erectile dysfunction, I recommend that you do not drink alcohol, or that you only drink very modest amounts.
Exercise Every Day
Lack of exercise, or being out of shape, is a very common reason why men struggle with erectile dysfunction.
In fact, it can lead to erectile dysfunction in several ways.
If you are overweight, you will normally have more glucose, triglycerides, bad cholesterol, etc. 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.
Secondly, it may also cause plaque build-up inside the veins (atherosclerosis). This will typically also reduce your bloodflow.
Being overweight normally also causes your body to convert testosterone to estrogen, which means you will have less testosterone than otherwise.
Less testosterone, in turn, will make your body less able to maintain its muscle mass. As a result, you are likely to loose muscle.
When you have less muscle using the energy you consume, this excess energy will typically be stored as fat.
More fat in turn means even less testosterone and so on. You see the vicious circle that just started?
Having excess weight, normally also makes your body produce less nitric oxide.
Exercise can reverse all of these problems. Exercise can improve your 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, burn more energy, expand blood vessels, stabilize the composition of the elements in the blood, stabilize blood pressure, increases production of testosterone and nitric oxide, 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, when blood is not allowed to flow freely into your penis, your erections will be weak or will not happen at all.
To get my body back in balance and overcome my ED, I have found exercise incredibly helpful.
Not only that, but what I have found, is that my body responds super well when I exercise for about two hours every day.
Given that this works great for me, there are good chances it will do the same for you.
It sounds like a lot, I know.
But its not as hard as it may seem. Because one of the two hours is walking. Plain and simple walking.
The other hour is intense exercise, such as basketball, tennis, badminton, volleyball or football.
Or it could be running. Or going to the gym or doing functional exercises in the garden (push-ups, sits-ups, pull-ups, etc.). Or chopping wood. The possibilities are almost endless.
Therefore, if you want to overcome your erectile dysfunction, I recommend that you try to exercise for about two hours every day: One hour of intense exercise, and one hour of walking.
Stress can be enemy #1 to your sexual abilities.
But a short burst of stress won’t harm you.
Stress in itself, is a very useful mechanism that developed to help us escape dangers.
Let’s say you are out in the woods picking berries. And all of a sudden, an angry bear comes charging at you.
You now get an immediate burst of energy, you run to the nearest try, climb up and you save your life.
Stress just saved your life. This stress is clearly useful.
By the way, you got the energy from a release of stress hormones such as adrenaline, norepinephrine, and cortisol.
Stress becomes a problem when it happens frequently. If you experience constant and persistent stress, this can cause complications.
And this stress can cause erectile dysfunction. In two ways.
Firstly, 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 system, get little or no attention.
Meaning that during stress, your body more or less shuts down our reproductive system.
Therefore, if you stress every day, your sexual functions are shut off every day.
The second reason why persistent stress can cause ED, is because of the stress hormones themselves.
To have elevated levels of adrenaline, norepinephrine, and cortisol, can directly cause erectile dysfunction.
Cortisol is also an ‘enemy’ to testosterone. So high cortisol levels normally mean low testosterone levels.
If you want to overcome your ED, I would encourage you to be very mindful about stress. I would particularly try to reduce (or remove) any frequent stress from your life.
If you examine your stress habits, you may in fact realize that a lot of this stress is totally unnecessary.
And I also encourage you to relax more. If you can, taking a time-out every now and then, going for a walk, enjoying down-time, perhaps listening to music, can all 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
Lack of sleep is another factor that can lead to erectile dysfunction.
There are some very good reasons for why we need 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. Systems that are worn out get recharged. Toxins and waste get cleared out. You get ready for a new day of intense use.
Your memories and experiences are also indexed and organized. What you learned that day is being recorded.
When you don’t get enough sleep, you get tired, slower and some of your bodily and mental functions almost stop working.
In fact, research studies have shown that sleep deprivation taken to the extreme, causes death.
Also, when you are sleep deprived, you will often be less interested in sex. You are normally tired and would rather sleep than have sex.
But what may be even worse, is that if you don’t sleep enough, you will not produce enough testosterone.
Because it is when you sleep that you produce the very important hormone testosterone.
And with low testosterone, you will find it much more difficult to get erections and function sexually.
I cannot emphasize enough how important sleep is. For me, sleeping well has been critical for curing my erectile dysfunction.
If you want to overcome your ED, I strongly encourage you to try to get 7 hours or more of sleep every night.
What helps me to sleep well is to have a firm sleep pattern. Meaning, I try to go to bed at the same time every night, whether it is Tuesday or Saturday.
I also stay away from caffeinated drinks after 12:00 in the afternoon.
And I sleep in a room that is completely dark and completely quiet.
I also ensure that the temperature is right so that I am comfortable (neither freezing nor sweating).
Get Enough Sunshine
Sunshine is also crucial in order to function well sexually. And lack of sunshine can lead to erectile dysfunction.
The sun is a life-giving force that enables life on planet earth to exist. If the sun stopped shining, life on earth would quickly vanish.
There are several reasons why we, human beings, also need sunshine in order to function optimally.
It improves our immune system, increases serotonin levels, reduces diseases and cancers, increases fertility, etc. It even makes us happy. There are probably also many benefits from sunshine we are not even aware of.
But another very important reason for why you need sunshine, is that the sun enables you to produce vitamin D3.
You can get some vitamin D3 from foods, but it is practically impossible to get enough through your diet in the long term.
Therefore you need the sun in order to get enough.
And vitamin D3 is very important for your sexual functions. This is because vitamin D3 is a building block of testosterone.
So 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.
By the way, it is super common to be vitamin D deficient. Even in sunny places like Australia and California. The reason for this is probably that people spend most of their time indoors.
If you want to overcome your erectile dysfunction naturally and permanently, I would encourage you to try to 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.
But you don’t need to get sunshine every single day.
Vitamin D3 can be stored in your body for about a month, so if you get one hour of sun one day, this should cover you for three to four days.
And if getting sunshine is impossible or impractical, you can instead take a vitamin D3 supplement.
However, speaking for myself, I always prefer the natural source instead of the synthetic one.
Get In Mental Balance
Psychological factors can also lead to erectile dysfunction.
Common psychological factors are depression, anger, guilt, fear, bipolar disorder, etc.
Another common one is sexual performance anxiety.
Meaning, if you fear that you may not get an erection as you are about to have sex, you may simply not get an erection.
Or if you worry that you may lose your erection during sex, you may go soft.
Although you may think that matters related to erectile dysfunction happen between the legs, they actually happen mostly in the brain. Therefore, being in mental balance is of high importance to function sexually.
These psychological factors have in common that they fill your mind with negative thoughts.
By doing this they 1) take your mind away from enjoying sex and intimacy, and 2) take up mental space so that no or very little space is left for sex.
The end-result is that you will often lose interest in sex, and (or) you will stuggle getting and keeping erections.
And mental and psychological problems are probably more common than you think. It has been estimated that they may be behind as many as 20% of all erectile dysfunction cases.
Therefore, if you want to overcome your erectile dysfunction and libido problems, i encourage you to try to solve any mental complications you may have.
I understand this is easier said than done.
However, I wanted to express the importance of social connections. Because these connections can be super helpful in dealing with mental challenges.
I would say, do not underestimate the time spent with colleagues after work, the chats you have before and after your football pickup game, and the conversations you have with your friends about nothing and everything.
Speaking for myself, I have found that forming strong and profound connections with other people, and maintaining those bonds, have been very important to keep me sane and happy.
Which contributes to overall health and hence also makes it easier to function well sexually.
Do Kegel Exercises
Many of us spend hours and hours exercising. Going to the gym or running or playing sports. Which is great!
But very few of us exercise our pelvic floor muscles.
The pelvic floor muscles stretch from your anus to your penis, and are key for proper functioning of your anus and penis.
They sit around the base of your penis and therefore provide support to your erections. Therefore they are super important for getting and maintaining erections.
Hence, if you have weak pelvic floor muscles, you will normally have weaker support for your erections.
By doing Kegel exercises, you can strengthen your pelvic floor muscles.
One research report went as far as recommending that Kegel exercises should be the first line treatment for erectile dysfunction. Meaning, that Kegel muscles should be the first remedy to be applied.
Some men have even reported that these muscles can help you control ejaculations, and make orgasms more intense.
So how do you do Kegel exercises? And how do you identify these muscles?
The pelvic floor muscles are the ones you use when you cut off the flow of urine, when you urinate.
So you can start practicing when you urinate. As you urinate, use the internal muscles to cut off the flow of urine. Then start again, then cut off the flow, etc.
Then when you know and recognize how to use these muscles, you can do them without urinating. And you can do them anytime, anywhere.
I would suggest you squeeze as hard as you can, and hold this for 2-3 seconds, then let go. Repeat 10 times. Take a break, do 10 more. Break and 10 more.
In total, it should take you about two minutes.
If you want to overcome your erectile dysfunction naturally, I would recommend doing Kegel exercises every day.
To remember this, I myself have a calendar reminder that goes off every day at the same time. So I do them before lunchtime every day, as I sit and do work. 😊
We already know that you should provide your body with all the nutrients it needs in order to function optimally.
However, it’s not always easy, practical or even possible to obtain all the nutrients one needs the natural way.
Therefore, in order to cover nutritional deficiencies, supplements can be of great help.
For instance, 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 take a vitamin D3 supplement.
Through my diet, I also 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.
In addition to these basic supplements, I also take supplements that are aimed directly at improving sexual functions.
These supplements have been of tremendous help to overcome my erectile dysfunction. It took a long time before I found out how to take them to get the most out of them, but when I learned it, a whole new world opened up.
The benefits I have gotten from these supplements have been so great that I have dedicated an entire section on Truelibido to them. You find this information here.
If you want to cure your 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 vitamins, minerals, fatty acids and other nutrients you don’t get enough of through your diet, and then take supplements to cover your deficiencies.
You can find this out by having blood-tests done.
However if you don’t want to 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.
And if you don’t get enough sun, a vitamin D3 supplement may provide you with the vitamin D you need.
And also, if you want to kickstart your sexual systems, certain advanced supplements may be able to help you.
These principles that you just learned about, are the principles that helped me overcome my erectile dysfunction.
It has been several years since I implemented these principles. And I have been free of ED ever since.
It therefore seems like I have found a permanent solution. The key to making it permanent is to maintain the principles diligently.
If I were to summarize, it has for me been all about being nice to my own body and mind. It’s been about giving my body and mind what they need to function optimally. And take away those ‘things’ they shouldn’t have. And by doing so, get my 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 own body and mind, and I am now much more aware of the signals they send me. I can tell when something is off. This helps me adjust my lifestyle.
I also maintain these principles every day. I didn’t just practice these principles 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 enjoy this life.
If you struggle with erectile dysfunction, and you want to find a natural and permanent solution, you can follow this guide. You can also digest all the other information on Truelibido. It’s all there free of charge and for you to enjoy. 😊
If you do, you will probably learn a lot. And if you apply yourself, you may also see great results at overcoming your ED.
You may still have to experiment yourself with a few things, and the process may take some time. So I would say, choose this path if you are not in a rush to overcome your ED.
If you want me to take a personal interest in helping you overcome your ED. If you want me to help you step by step. And if you want to overcome your ED as soon as possible..
You also have this option. Based on my own experience, and that of helping a large number of other men with their ED, I have developed an online course that aims at overcoming your ED in 10 days.
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