Is there any worse nightmare for most men then being a failure in the bedroom? It is by no coincidence that we are bombarded with advertising for drugs aimed at treating erectile dysfunction during televised sporting events and our favorite evening prime time shows. Viagra®, Cialis®, and Levitra® are absolutely three of the hottest selling pharmaceuticals of all time! There is a good reason for this, as sexual health problems are not only real, but becoming an epidemic. It just so happens that a majority of men, at some time in their lives, will at least experience a mild form of erectile dysfunction. For some, that may mean a few isolated incidents, but for others, it can happen with alarming and depressing regularity. Oh and women, I haven’t forgotten you! Lack of desire, ******* dryness, and trouble achieving orgasm are just a few examples of what plagues the modern woman in the bedroom. For some, it isn’t any kind of sexual ‘failure’ per say, but simply lousy lovemaking. Mundane to approaching boring is the complaint of more than a few couples. What can we do? While the drugs mentioned above have a high rate of success, at $10-$15 a dose, they are no bargain. Worse yet, most health insurance programs won’t cover their prescriptions. How do we recover (or rediscover) our sexual health? Believe it or not, success in the bedroom is almost 100% achievable without prescriptions. We need to both have sex and have it great! Let’s look at the three key areas to work on to dramatically improve our sexual experiences.

First of all, sex is healthy and a health fitness topic. It is by no mistake that you are reading this on a website dedicated to getting in better shape. It is also important to note that to have great sex, it best to be in great health. The three key areas of focus are desire (libido), performance and mentality. More to the point, testosterone, blood flow and psychological factors that influence virility and make sex the incredible experience it should be. Let’s look at testosterone first and the impact it has on bedroom performance.


Testosterone
When we think of testosterone, we think of mostly a male hormone, and one that fuels the most masculine aspects of men at that. The hormone that drives men to go on a quest, slay the dragon, climb the tower and rescue the damsel (or princess). It is also the hormone, in both men and women, linked to sexual desire. Testing for testosterone is not a bad idea if you notice any sort of issue with a sagging libido. Testing is either done by blood or by less invasive saliva. Check with your urologist and see about getting tested. Normal ranges of total testosterone are said to be in the range of 350-1250 nanograms per deciliter of blood. However, many urologists report that sexual desire in men is often still lacking in the lower part of that range (350-650 ng/dl). Many experts agree and that for sex drive itself, a total testosterone range of 700 ng/dl is preferred. Unfortunately, Viagra®, Cialis®, and Levitra® don’t have any effect on desire. Their success is dependant upon arousal. So, how can we naturally increase the serum levels of testosterone in our bodies to give us a new found libido? Below is a checklist of must do’s that will have you back in the sack and begging for more in just a few months.


Normalize weight
To optimize your testosterone levels, lose the excess fat, especially around your midsection. Men who are 30% or more over their ideal bodyweight, tend to experience a sharp decrease in testosterone levels, and thus desire. The same can be said if you are too much under your ideal bodyweight. If body fat levels get too low, a decrease in testosterone can also be expected. Wrestlers and bodybuilders both, around competition times when cutting their body fat to 5% or less, will often experience a sharp decline in libido. Get on a calorie adequate nutrition program, exercise correctly and watch your sexual desire hit all time highs.

Nutrition breakdown
How do we eat for maximum testosterone? Balanced mainly, focusing on adequate lean protein sources, plenty of fibrous vegetables, some whole fruit and a few whole complex carbohydrates, and moderate amounts of healthy fats (especially monounsaturated forms like olives, avocados, and raw nuts plus some essential fatty acids from fish or fish oils). If you are over fat, simply strive for 1 g of protein, 1 g of wholesome carbs, and 0.5 g healthy fats per every pound of lean body mass. If you are under fat, increase the carbs to 2 g per pound of lean body mass.

Watch the booze
Not only will alcohol consumption handicap your fat loss efforts, but it is definitely the enemy of testosterone. Alcohol raises levels of the stress hormone cortisol, a primary testosterone antagonist, suppressing testosterone production for up to 24 hours. If you believe you need a drink (or several) to get in the mood, you are severely misguided. A glass of wine now and then with a romantic dinner is okay, but a bender at the bar is going to do nothing but hurt your sexual life.

Limit soy
Soy protein foods and protein isolates have been shown to decrease testosterone levels in several studies. This is possibly due to the phytoestrogen compounds that soy contains. It could also be that soy may negatively impact the endocrine system, disrupting normal hormone production. In any case, limit or avoid soy as much as possible.

Stop stressing out
Don’t stress! I bet that sounds easy enough, but for most people, the hardest thing in their lives to limit. We can try to avoid stress, but it will find us. Try practicing breathing exercises, yoga or meditation. Also, normalize sleep patterns and exercise. While stress will always be around, we can always minimize it with a healthy lifestyle.

Exercise
Resistance exercise using heavy weights is the number one way to increase testosterone. There is a synergistic balance between weightlifting and testosterone levels. Your body will make more testosterone to repair damaged muscle from workouts, then with the more muscle mass you now have, more testosterone is naturally floating around in your blood stream. Not to mention that your partners desire will also pick up when he/she sees the results, a firm chiseled body built by iron and used for love, on them.

Rest
Rest is a hugely important factor in optimizing hormone levels. Lack of sleep raises cortisol levels much like alcohol consumption and heavy stress. Aim for 7-9 hours a night and be consistent with bedtimes. Avoid caffeine in the pm hours and alcohol as much as possible.

Take "DIM"
DIM is actually Diindolymethane, a phytochemical found in cruciferous vegetables like broccoli, cabbage varieties and cauliflower. It is not a testosterone booster per say, but an estrogen reducer. Estrogen is a female hormone, that makes women what they are. It is also another testosterone antagonist. Unfortunately, most women produce far too much estrogen because of poor health habits. Men carry estrogen as well, but typically much less than women. Men are also estrogen heavy these days for the same reasons as women… can you say man boobs? You can supplement with this or simply eat a ton of broccoli and cabbage, either way, less estrogen means more testosterone available.

Blood Flow
So, now we have our desire back, but the function isn’t there. Have you men ever experienced either not being able to achieve an erection or maintain one of ample firmness to have successful intercourse? Have you women lacked ******* wetness and had to either endure painful intercourse or rely on over-the-counter lubricants? If so, you are not alone! It can be frustrating and depressing! It is the main selling point of Viagra®, Cialis®, and Levitra®. These drugs function as vasodilators due to the action of inhibiting the production of the enzyme PDE-5. Once PDE-5 is blocked, Nitric Oxide is freed up and vasodilation occurs, which is a widening of blood vessels. Increased blood flow is the result. Is there a way to naturally do this and avoid these expensive prescriptions? You bet!