This vitamin D could be provided by supplements, and one of the actions from Week 2 was to take a vitamin D supplement. However, I would much rather prefer to get this vitamin naturally than to get it synthetically.

Also, although I have no scientific basis for saying this, I believe sun exposure is overall healthy for the body and the mind, and that it may also have benefits for sexual health that I wouldn’t be able to get from a vitamin D supplement. The sun is a life-giving force and all life depends on it. It may make sense then, that our bodies need sun in order to function optimally.

I would therefore during this seventh week (depending on the time of year on and my location) try to get approximately 20 minutes of direct sun exposure every day. I would also try to get this exposure close to the middle of the day when the sun is at its strongest. This is because only UVB sunrays enable the body to produce vitamin D. And these UVB sunrays are easily absorbed by the atmosphere and therefore don’t always reach us. When the sun is low on the horizon, the sunrays have to travel far and most of the UVB sunrays are absorbed.

When the sun shines from straight above, it goes through less atmosphere, and therefore more UVB sunrays reach us. These UVB sunrays are also absorbed by clouds, pollution, glass or similar, so only clear days will provide a good amount of UVB sunrays. I would also try to get sun exposure on large portions of my body, such as my chest, my back, my arms and my legs.

Last week, I would have tried to have sex for the second time since I started this step-by-step plan. I was also last week trying to aid this with the help of l-arginine and pine bark supplements. If this were successful, I might have already partially or fully overcome my sexual problems.

However, if sex was not fully satisfactory or if I wanted to continue the step-by-step plan, I would again in this week try to have sex once. And I would also continue experimenting with supplements, this week adding one more supplement called ZMA. Therefore, I would in week seven try to have sex with the help of the following three supplements: l-arginine + pine bark + ZMA.

I would take a combination of these three supplements approximately 45-60 minutes before sex. l-arginine + pine bark both work to increase nitric oxide production in the smooth muscles of the penis. This in turn will normally expand the blood vessels that supply blood to the penis so that more blood can be supplied faster. This will typically help a man both with getting an erection and also keeping it. To learn more about nitric oxide on Truelibido, please go here. To learn more about l-arginine on Truelibido, please go here. To learn more about pine bark on Truelibido, please go here. Also, to learn about the combination of these two supplements on Truelibido, please go here.

ZMA is a supplement that contains zinc, magnesium and vitamin B6, and is often used by athletes to help with muscle recovery after intense workouts. In addition to the claimed muscle recovery properties, the components of ZMA are also reported to increase testosterone and dopamine production, as well as facilitating the manufacturing of nitric oxide. Claims have also been made that when these components are combined in the proportions as in the ZMA formula, the effect from these components work in a synergistic manner. To learn more about ZMA on Truelibido, please go here.

Testosterone is a key hormone underlying and supporting sexual functions, and adequate levels of testosterone are paramount for normal sexual function. Dopamine is another very important chemical in the sexual function process, and similarly to testosterone, adequate levels of dopamine are crucial in order for sexual functions to work normally. To learn more about testosterone on Truelibido, please go here, and to learn more about dopamine on Truelibido, please go here.

I would take approximately 750 mg of a pine bark supplement that contains at least 50% procyanidin, in capsule form. I would take a table spoon of l-arginine in powder form, or about 7 grams, and I would take approximately 500 mg of ZMA, in capsule form. Similarly to l-arginine and pine bark supplements, ZMA is normally inexpensive and can be purchased in many health and supplement stores, at many herbalists, at many pharmacies and online.

Similarly to the preceding two weeks, I would also this time prefer to be with a very understanding and patient partner, and for us to work together towards overcoming my erectile dysfunction and libido problems.

I would also this time be very straight-to-the-point about the sex. I would not engage in much foreplay – just enough to get an erection, and then proceed to intercourse in my favorite position. And also, if it were safe, I would not wear a condom because, for me, the sensations from going natural are so much more intense than the sensations I get when wearing a condom.

If possible, although it may be hard to keep it in for much longer, I would also this time try to not have an orgasm. By doing so, I could continue to build my libido instead of letting it go. To learn more about my experience with orgasm and ejaculation on Truelibido, please go here.

I would by now be more than six weeks into the step-by-step plan. My body might by now have been re-balanced enough to be ready for sex. If by now I was able to have sex successfully, I could stop further advances into the program, and rather just maintain the actions I had learned during these seven weeks. If I continued the principles from week 1-7 only, this might be enough for me to overcome my sexual problems.

If I had come to the point where I had solved my erectile dysfunction and libido problems, it is very likely that these problems were directly caused by one or more of the following: excessive sexual stimulation, nutritional deficiency, smoking / drinking / drug abuse, inadequate exercise, weak pelvic floor muscles, stress or bad sleep. The sexual dysfunction I experienced could also potentially be the result of an unknown imbalance in my body that was restored by the adaptogenic herb, or possibly inadequate production of nitric oxide, testosterone or dopamine, not necessarily related to any of the above.

I could then adjust how often I would be able to have sex during a week, and find a number that was right for me. Perhaps this would be once a week, perhaps twice, perhaps even more often. However, I would keep in mind that one of the actions I took on in the step-by-step plan was to abstain from sexual activity, so I would therefore be careful to not engage in this too often.

It is practically impossible for most men to refrain from having orgasms for very long periods of time. We are after all programmed to release sperm periodically to pass on our genes. Therefore, I would allow myself to have an orgasm every now and then, but if possible, only every 4-6 weeks.

Even if I was able to have successful sex after these seven weeks, there would be nothing preventing me from continuing to week eight and beyond of the program, if I wanted to. If I thought I could achieve further progress by following the step-by-step plan, for instance to get rock-hard erections during sex and have a stronger libido, I could of course do that.

At the same time, if sex was successful and I wanted to try to find the one cause, or one main cause (if there was only one) of my problems, I could reverse the program. I could then try to remove the actions I took on from (for instance) week 4, and see if after this I was still able to function sexually. If I were, then the stress part was probably not responsible for my problems.

If I were not able to have fully satisfying sex this time, but I felt some improvements, I would believe and hope that I was on the right track, but that I also needed more time to fully re-balance my body.

If there was no progress at all, I would stay with the program and be patient. I would know that there were more adjustments to be made that could help me, and I would know that I was also only 7 weeks into the program, which may not have been enough for any effects to materialize.

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