Is it possible to beat ED without spending a single penny on any supplements (including ours)?
Yep, there are at least 5 confirmed strategies.
They're all in this page, with links to the science.
Keep in mind they're not "easy fixes" and to be fair... Black Ginger is still more effective.
It works faster overall, doesn't require too much discipline to take, and has a success rate of about 90%.
So here's the bottom line.
But if you want to head straight to the best natural erection booster on the planet... Don't waste your time and willpower.
Black Ginger is still the undefeated champion.
1. Eat 60 to 100g of mixed nuts daily.
Time to see results: 14 weeks
One randomized control trial on 83 men aged 18-35 years reported that eating 60 g of mixed nuts (30 g of walnuts, 15 g of almonds, and 15 g of hazelnuts) reported significant improvements in libido over the course of 14 weeks. (1)
Strictly speaking, no statistically significant improvement in penile hardness was observed, but the boost in desire was major and obvious. Low libido is a common cause of ED for many men, so for some folks, this strategy could lead to erectile enhancement.
(That's one of the effects of Black Ginger too, and it's usually seen way sooner than in this study - somewhere along the 8-10 week mark, compared to the 14-week duration of the trial.)
Just be mindful of the calories, because 60 to 100 g of nuts can easily pack 400 to 600 kcal.
2. If you're overweight, slim down by 10-15%
Time to see results: depends on the initial weight
You probably know that excess weight and obesity are major risk factors for developing ED. But how effective is losing weight for improving erectile function?
In one 2-year-long trial on 110 obese Italian men, 31% of the subjects restored their erectile function after losing around 15 kg. At the beginning of the study, their weight averaged 103 kg (220 pounds), in two years it dropped to 88 kg (194 pounds). This was achieved by staying in a 300-calorie deficit and walking for 195 minutes per week. (2)
So yep, weight loss works. A 31% chance of curing ED for good sounds like a damn good outcome.
3. Do 40 minutes of cardio 4 times per week
Time to see results: 6 months
A huge systematic review on the effect of physical exercise on ED reported that a total of 160 weekly minutes of moderate to vigorous exercise significantly improves erectile function within 6 months. (3)
The result is partly attributed to the resulting weight loss and partly to improved cardiovascular function.
What kind of cardio works better? Doesn't matter, as long as the intensity is on point. If you can't say more than a few words without pausing for breath, you're in the sweet spot. Keep it up for 40 minutes 4 times per week, and you'll get results.
4. Sleep for 7-9 hours every night
Time to see results: a few weeks
A huge literature review on the effect of sleep deprivation (less than 7 hours per night) on erectile function has reported a clear connection between poor sleep and ED parameters like risk and severity. (4)
The bottom line is that improving sleep quality is one of THE best ways to boost your erections for free.
Poor sleep (under 6 hours per night) leads to a long list of detrimental effects that deliver a heavy blow to your erections:
- Higher cortisol levels
- Lower testosterone
- Lower libido
- Decreased parasympathetic tone (the "erection trigger" coming from your autonomic nervous system)
- Worse endothelial function (resulting in lower nitric oxide levels, so your blood vessels can't relax properly)
The problem is that most men underestimate the power of sleep. It almost feels like slacking off, right?
Hustle culture doesn't make it any easier. The "I'll sleep when I'm dead" mindset won't get you far—neither in terms of durable success nor regarding your erectile power.
Seriously. Get enough sleep.
5. Practice Kegel exercises 3 times daily
Time to see results: under 6 months
An often underestimated component of erectile power is the strength of your pelvic floor muscles.
Training them is exceptionally boring and feels absolutely weird, but the results can be amazing. Studies reported that after 6 months of doing Kegel exercises regularly, up to 40% of men regain ALL of their erectile power and 35.5% get some improvements. (5)
The downside is that 24.5% of men don't get any results at all. Maybe they didn't train hard enough, though, so it's still worth a shot.
So how do you do those exercises?
1) Find the right muscles. Without going into too much detail, you need to identify the muscles you use when you stop urination mid-flow and the ones you contract when trying to hold a fart.
2) Tighten these muscles for 3 seconds, then release for three seconds. Go for 3 sets of 10 repetitions, three times per day.
3) As your pelvic floor gets stronger, try contracting for longer periods of time. Occasionally, just try holding for as long as you can—or contracting as many times as possible during a given time period, like 10 seconds.
These exercises feel odd, but they definitely work if you train hard enough, stay consistent, and keep doing that daily for a few months. Preferably half a year.
But if you want a shortcut to all of the strategies above...
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