1)Diet
●Supplements & Food to help:
*Arugula
* vitamin D
*L-Arginine
*L- citrulline
*Watermelon
*Betroot juice
*Dark chocolate
*pomegranate juice
2) zone 2 cardio
●Doing cardio regularly improves your heart health and blood flow. Better blood flow leads to harder erection.
3)Daily sunlight
●Daily sunlight exposure increases testosterone leads to better sex and harder erections.
4)zinc
● zinc deficiency leads to lower testosterone. Get (25Mg/ day) for more testosterone and harder erections.
5)Avoid alcohol
● Drinking alcohol lowers your testosterone,increases your estrogen and lowers your sperm count.
6)Tongkat Ali
●Tongkat ali raises your free testosterone to 100-200 points. Get (400 mg /day) for higher testosterone and harder erections.
7)lose weight
●Fat cells lower testosterone in your body .keep your body fats between (10 - 15 %) for optimal testosterone levels.
8)Avoid watching porn
●Avoiding porn and mustabation for 7 -14 days, will increases your testosterone and sex drive
And will improve your erections.
9)Get quality sleep
●Less sleep =less testosterone. sleeping 7 -to 8 hours at night ,increases testosterone and harder erections.
10)practice kegels exercise
●weak pelvic floor muscles leads to weak erections. Start doing kegel exercises 3 sets a day (50/ 100 Reps/set).
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