What can I do to increase my stamina in bed?

Contents

5 Exercises Men Can Do for Better Sex

You know that working out is good for your health. But did you know that hitting the gym could also help you have better sex? “Working out three to four times a week can do a lot to help your sexual technique, flexibility, and endurance,” says Pete McCall, MS, an exercise physiologist and personal trainer for the American Council on Exercise (ACE). So what types of exercise are best for better sex? McCall recommends the following five “sex exercises.”

Better Sex Exercise No. 1: Weight Lifting

Strength training could be just what the doctor ordered for your sex life. The reason: “Weight lifting causes the body to produce testosterone, which is the primary precursor for the male sex drive,” says McCall, who recommends lifting enough to feel fatigue by the 10th repetition. In fact, some studies have linked short intense exercise, such as weight lifting, with increased testosterone levels. To improve your sex life, do some push-ups, sit-ups, and crunches. These muscle-building exercises can help lead to better sex by strengthening the shoulders, chest, and abs. Strong upper body strength can increase stamina since these muscles are used during intercourse.

Better Sex Exercise No. 2: Kegels

Doing Kegels is considered a good sex exercise for men because these exercises can help endurance and control by toning the pubococcygeus (PC) muscles — the ones that let you stop the flow of urine mid-stream. Named after Los Angeles physician Arnold Kegel, they strengthen the muscles in your body’s pelvic floor, which can lead to better sex. “Men can use Kegels to delay ejaculation by contracting these muscles just before orgasm,” says McCall. To do Kegels, start by interrupting the flow of urine when going to the bathroom to get familiar with your PC muscles. After that, you can do Kegels anytime and any place by squeezing the PC muscles. Hold for 10 seconds, relax, and do as many reps as you can before tiring.

Stamina is a hot topic when it comes to men and sex. If one were to believe everything written on the web, a man who can last a long time in bed is the gold standard of doing it. For some people, long sessions in the sack are exactly what they need to feel satisfied but not everyone defines stamina the same way and, what’s more, for many, it doesn’t hardly matter. Anyone who wants to actually improve their performance in bed should think more holistically because sex isn’t something that can be separated from the rest of life.

“Erections are often a barometer of a man’s overall health both physically and psychologically,” says Dr. David R. Paolone, associate professor in Department of Urology at the University of Wisconsin School of Medicine and Public Health. “I think that’s something that we recognize more and more.” For those still aching to address unsatisfactory endurance, Dr. Paolone and Eric Marlowe Garrison, clinical therapist and author of Mastering Multiple Position Sex, offer some advice.

RELATED: 10 Ways to Maximize Pleasure During Sex

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Best ways to boost sexual stamina and last longer in bed

Poor performance in bed could not only hurt your self-esteem but can also be an indication of bad sexual health. There are number of ways that can help you in boosting your sexual stamina, some natural and a few that can even end up in medical treatment!
So, if you are one of those who are looking to boost your sexual stamina, here’s help! We have listed a few effective ways that will help you in improving your sexual performance!

20 Ways to Boost Stamina :
Avoid unnecessary pressure
Performing under pressure will only ruin your moment. Let your mind be free from sexual expectations as unnecessary pressure on your performance will affect your sexual stamina.
Lubrication is the key!
According to a study conducted by The Journal of Sexual Medicine, men who prefer lubrication while indulging in sexual intimacy lasted longer in bed than men who avoided it. Thus, proper lubrication can lead to increased sexual stamina.
Foreplay is important
Jumping directly into intercourse is not only painful for your partner but can lead to decreased sexual stamina. Begin with foreplay, passionate kissing and indulge in oral sex. Starting slowly will help you end up in lasting longer.
Indulge more often
Have sex more often. You will become an expert and thus, will build up your sexual stamina.
Know your pleasurable points
Knowing your pleasurable points is important for your sexual performance. This way you will also learn to indulge in sexual intimacy for a longer duration.
Strengthen your pelvis muscles
Pelvic muscles play a significant role in your sexual life. Hence, it is important to strengthen them as it will increase your sexual endurance and enhanced performance.
Squats are helpful!
Trying body-weight squats can help in strengthening pelvic muscles. If you want to further increase your stamina, you can also try full squats or one-leg squats.
Bench press
Another way to make your pelvic muscles stronger is by bench press.
All you have to do is:
– Lie down on a flat bench and make sure that you are not arching your back. Grip the barbell with your hands shoulder-width apart and palms facing your feet. Press the barbell straight up and back down.
– Doing the presses on an incline, will place more emphasis on your upper chest, whereas a decline will place more emphasis on your lower body.
Kegel exercises
This is the best and easiest way to strengthen your pelvic muscles. The stronger your pelvic muscles are, the more are chances of increases sexual stamina. This also ensures that you have a stronger erection.
Stay active
You need to stay active to last long in bed. And for this, you need energy and effort. Doing exercise daily will help you in getting increased stamina and will also improve your blood circulation.
Limit your alcohol intake
If you are under the impression that alcohol helps you in performing better in bed, then get your facts clear. Alcohol makes you lazy and men may face problems with erection. So, avoid drinking alcohol if you want to make your partner happy and willing to enjoy sexual pleasure for a longer duration.
Stretch
Stretching does help. Stretch your legs and hand muscles to avoid cramps and stretching is the simplest method to keep your muscles free of muscular pain.
Eat protein enriched foods
Make sure you eat food loaded with protein. Protein contains essential amino acids that our body need in order to function properly. Include protein rich foods such as egg whites, low fat milk, fish and chicken in your diet.
Maintain a healthy weight
Maintaining healthy weight is important for your overall wellness. Know what should be your ideal weight according to your height and body structure. And if you are underweight, consult a health expert to maintain perfect weight. This can also help you in boosting your sexual stamina.
Before sex, do not over eat!
Stuffing yourself right before sexual session can lead to drowsiness. So, for a great sex, do not over feed yourself.
Maintain a balanced diet
To build your sexual stamina, watch what you eat. A well-balanced diet is important for your sexual health too. Eat low-fat products, plenty of fruits and vegetables and lean meat. This way you will stay healthy and will have improved physical and mental stamina.
Improve blood circulation
It is important to have good blood circulation for a longer and stronger erection. You can get a nice massage from your partner and those sensual touches will help you in getting improved blood flow and will release sex hormones.
Sleep well
Have 7-8 hours of quality sleep. It is important that you are not sleep deprived and can enjoy your sexual intimacy to the core. So, focussing on better sleep rather than better sex cam definitely help in a long lasting sex.
Stress can damage your sexual health
Avoid getting stressed as it may kill your libido. If you feel stressed, relax. You may meditate and can indulge in things that helps in improving your mood.

Looking to increase your sexual stamina? Do you want to be able to thrust for hours at full power without worrying about finishing too quickly, and having total control over when you ejaculate? What if I told you that you could even choose IF you wanted to come at all?

Sorcery, you say? Nope. Sexual stamina is all about education and practice. Lots of practice.

It’s extremely common for guys to feel like they finish faster than they want to. Then, they often feel embarrassed around leaving their partner chronically disappointed and wanting more, causing them to end up feeling like less of a “man”, and robbed of their real sexual potential. Which results in an even less fun shame spiral to be in and that’s when sexual shame can build up.

Just by simply reading this article, you will notice immediate improvements in your sexual stamina, as well as develop totally new awareness around the way you orgasm. But developing real control is another story altogether.

It takes a lot of dedicated practice to be able to make love for hours. But if you last for 5 minutes right now, what if you could see a 100% increase and double that length of time? And then double it again, and again? Chances are, even making that much progress would already feel like a massive win.

Open your mind, give it a few weeks, and you won’t believe the difference a bit of dedicated practice can make. I promise. But first, if you want to actually master sexual stamina, and not just make a couple tweaks, you need to understand what’s getting in the way.

Why Is It So Hard For Guys To Last During Sex?

There are a lot of reasons why so many men struggle with sexual stamina. But here are the four main ones:

1. Bad masturbation habits

If you polled men about how they masturbate, pretty much every single one would say they do it the same way every time. Step 1: Get hard. Step 2: Grab hold. Step 3: Pump furiously and steadily until we come. Step 4: Shock yourself at how quickly you can fill your garbage can with soon-to-be crusty toilet paper.

It’s completely about utility, and has very little to do with eroticism, nuance, and exploration.

Most men also start masturbating at a young age while they’re still living at home, which leads them to develop an engrained habit of masturbating as quickly, quietly and efficiently as possible, so they can avoid getting caught in the act by their Mom and feel the worst kind of embarrassment any kid could possibly imagine.

If you can relate (and pretty much every guy can) that means you have practiced having orgasms one way: going straight from zero to one hundred as fast as possible. Your nervous system, musculature, and thought patterns have all been conditioned to adjust to support this goal.

Think about it: have you ever changed your technique? When’s the last time you slowed down, set the scene, and played with your cock like you were discovering arousal for the first time? For most dudes, the answer is “never”.

It’s no wonder we struggle with sexual stamina when we have literally been training our bodies to ejaculate as quickly as possible for years (if not decades).

One of biggest things we’re going to work on further down to build sexual stamina is intentional, mindful masturbation, to break up this pattern and disrupt our bad habits.

2. Heavy porn use

Having 24/7 digital access to infinite banks of pornography is a very new cultural phenomenon. Unfortunately, if you’re a chronic user, it doesn’t necessarily have the best impact on your sexual performance.

Porn not only reinforces these bad masturbation habits and helps condition premature ejaculation, but it also reinforces a false image that sex is all about constant penetration and genital stimulation.

In reality, enjoyable sex is much more nuanced, sensual, and full bodied. But that doesn’t translate to the most interesting viewing experience. Since we’re more stimulated by watching hardcore fucking than real intimate sex, that’s what producers and filmmakers give us.

So, monkey see, monkey do. But to expect that you should, or even want to, perform like porn actors is ridiculous. On average, they have average to high levels of sexual stamina, and the editors simply cut out all of the footage where they had to slow down and move away from the ejaculatory point of no return.

That said, it’s really fun to have the ability to go super hard for a while. It’s just unlikely you’re going to do it for 45 minutes straight with absolutely zero change in tempo. I mean, have you even explicitly asked your partner if that’s something that they want you to be able to do? One person can only receive so much deep thrusting.

Since the vast majority of a modern guy’s orgasms are had alone while watching porn, there is also a very different problem developing. We’re practicing being centred in our heads, or fantasy, and cut off from any body awareness, which is one of the key things to work on to improve sexual stamina.

Which leads us to point three…

3. Disconnection from our bodies

The average modern man is radically disconnected from his body. Said another way, he lacks acute somatic awareness.

Porn doesn’t help, but it’s certainly not the only cause. Our society in general promotes head-centric living. City life and digital technology are hyper-stimulating. It keeps our attention fully absorbed in the external world, just trying to stay afloat and navigate managing the basic stresses and financial pressures of urban life.

On an emotional level, men have notoriously conditioned to shut down their emotions, stiffen up, be tough, and act “like a man”, thanks to cultural pressures and messed up ideals of what masculinity is. To achieve this, we literally end up numbing and tensing up our actual body, which disconnects us from the subtleties of our inner emotional lives.

Men, more often than women, have to do a considerable amount of work to earn their way back in to their bodies. Not to say that women don’t have this work to do as well (they absolutely do), just that our relationship to our bodies is our relationship to the feminine… and this is one reason that a higher percentage of women tend to be more embodied than the average man. Case in point: a higher percentage of women are more comfortable dancing on a dance floor than the average man. Again, because there are fewer steps that the feminine needs to take in order to be in their bodies.

Certain types of meditation and yoga are geared toward reclaiming your focus and directing it to every inch of your body, in the present moment. These practices are massively beneficial for men, as they help to re-establish contact with the mysterious inner landscape that we’ve cut ourselves off from.

This is a pretty short point, but I could write entire volumes of books about the topic. Hooking up your emotional wires and re-learning how to express yourself is some of the most powerful shit you will ever do. Working on this will radically change your life in ways you could never expect.

(Side note: check out the on-camera, demonstrated technique of ‘T.R.E.’ that I show in my Supercharge Your Sex Life program. This exercise alone will help you dissipate body-level tension and drop into yourself with a lot more ease)

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4. Evolutionary disadvantages

As a guy, if you’re trying to last longer, you’re actually swimming against the current of evolutionary biology. Because, when it comes to sexual stamina for males versus females, the deck is stacked against us.

Using evolutionary theory and anthropology, some scientists try to explain the reasons why we have the traits we do today. They do this by looking to the process of genetic selection and the ways we lived for hundreds of thousands of years in the past.

For sexual traits among the genders, it seems that males tend to reach ejaculation fairly quickly, for the most part.Whereas women are wired for multiple orgasms and only get more aroused as the session goes on, or at least until they have a really peak orgasm.

It seems like a practical joke from nature itself, but evolutionary scientists explain that this difference in sexual stamina is an ancient artifact of natural selection.

In many primates, we see multiple males mating with a female in a single session, or within a small period of time. This seems to be the way primitive versions of homo sapiens mated as well. The idea is this allows for the strongest sperm to compete to fertilize her egg and yield the fittest offspring.

Having multiple orgasms incentivizes the female to keep mating and take multiple sperm samples, which is further supported by having the males coming faster and getting out of the way.

(Fun fact: this is also hypothesized to be the reason for “female copulatory vocalization”, or the tendency of women to moan and make noises during sex. It’s an audible signal to other males in the environment that she may be down to mate, and they can follow the sound to get in on the action.)

It’s a controversial theory in our modern taboo-rich society, but it makes a hell of a lot of sense. And it doesn’t mean that a woman can’t be satisfied by one man (not at all), it just means she’ll go fucking GA-GA over any guy who has built up his sexual stamina to the point where he can assist her in experiencing peak pleasure to the extent that most guys can’t.

Alright, enough pre-history – let’s get into it!

How To Build Sexual Stamina

1. Better health

A quick obligatory general health note – tightening up your diet and exercise will massively help this whole process.

Exercise is huge. It keeps you in touch with your body, lowers anxiety (which causes premature ejaculation) and releases a ton of sex-boosting chemicals. Keeping your brain and body healthy promotes better neurological communication, which will also give you better orgasms.

On a very practical note, you can’t build sexual stamina if you get winded easily. Being able to delay orgasm is a useless skill if you don’t have the cardio to back it up and make use of the extra time.

Make sure your heart gets pumping more than your cock. Avoid consuming energy drinks and processed foods – since hyper-stimulation is counterproductive to developing more acute somatic awareness.

2. Mindful masturbation

When it comes to cultivating sexual stamina, preparation is massively important. As they say, “the more you sweat in peace, the less you bleed in war.” You need to practice, practice, practice – but in a very different way.

Do the rough math on how many times you’ve masturbated. Let’s make a conservative estimate and say, once a week (we both know it’s WAY more than that). So, for example – if you’re 25, and you started at 15, that’s 520 orgasms in ten years.

(Again, we both know it’s WAY, WAY more than that.)

You can play around with the variables to reflect yours, but the point is: how you show up at practice is how you show up to the game.

For your entire career of beating your meat, you’ve been rehearsing getting on the court for one shift (or half a shift) and hustling back to the bench.

That’s hundreds, and more likely THOUSANDS of practice sessions. And then we’re surprised we can’t last longer than a few minutes?

You need to interrupt the pattern and bring more mindfulness into masturbation. We’re going to start slow and build up. The point here is to bring total awareness to real, physical sensation, and build a relationship with your natural sexual energy.

Absolutely NO porn, Instagram model accounts, or mental fantasizing. The point is to stay in your body, and connected to your physical sensations.

Two simple things that will rush you to orgasm are shallow breathing and chronic tension. To make immediate improvements in your sexual stamina, focus on drawing deep, steady breaths. When you locate any spots of tension (particularly your glutes, pelvis, front of your legs and stomach) breathe into them and let it all go.

How to mindfully masturbate:

  • Intentionally set aside 45-minute windows in your calendar for solo practice
  • Set the scene, just like you would if you were about to have sex (oil/lube, music, scents, candles, whatever your jam is – just be intentional)
  • Start by slowly breathing with closed eyes
  • Reconnect with your entire body, not just your cock
  • For a few minutes, softly stroke everything within comfortable reach of your fingers (neck, chest, arms, stomach, thighs)
  • Using some natural lube, SLOWLY start exploring your genitals
  • Surprise yourself by discovering new touches, grips and techniques
  • Enjoy prolonging sensations in the moment, don’t just race to the finish
  • Regularly scan your body for any tension and let it melt, focusing especially on your legs, pelvis and core
  • BREATHE throughout everything. Keep bringing awareness back to your breath and imagine it swirling and expanding through your whole body.

3. The 9 to 5 Technique

Simply by bringing attention inside your body, relaxing tension and breathing more consciously, you will already make noticeable improvements in your sexual stamina.

Getting reacquainted with your body through mindful masturbation is important, but you’ve basically stepped into the dojo for the first time and earned a white belt for participation.

To get to the next level and become a beast of sexual stamina, you need to practice the 9 to 5 technique. To earn your black belt in orgasmic mastery, running this deceptively simple drill is going to be your bread-and-butter.

What is the 9 to 5 technique?

Imagine your sexual arousal on a scale of 1 to 10. The numbers 9 and 5 are simply points on that scale – with “5” being medium, and in control, and “9” being right on the edge of orgasm.

Usually, the arc of a guy’s masturbation session looks like a straight line trending upward from 1 to 10, as fast as possible. So it’s no surprise that, when he’s actually having sex, his orgasms feel like a runaway horse over which he has no control.

The 9 to 5 technique will break that wild stag and put the reins back in your hands.

Do you really want to build ultimate sexual stamina? Here’s what you’re going to need to do…

Practice mindful masturbation to work yourself up to a 9, and then, instead of pushing through to a 10, bring yourself back down to a 5, and repeat the cycle multiple times.

To get a sense of what a 5 and 9 feel like, you have to play around with it yourself. Developing this familiarity and mapping out your 1 to 10 scale is all part of the beginning stage.

As you continue to practice, pay closer attention to the ripples of arousal coursing through your body, to catch and control the swell of orgasm sooner.

In this simple exercise, you’re retraining your entire body to relate to orgasms in an entirely new way. You’re developing new insights into how your body has them, as well as sharpening various skills in managing that swell of arousal.

You’re practicing walking up to the edge, right before that swelling feeling in your pelvis gets so strong you hit the point of no return and blow your load, and stepping back down.

Work on the 9 to 5 technique at least once a week for 30-45 minutes. If you can make time to get a few extra sessions in, you’ll be that much sharper and ahead of schedule in developing peak sexual stamina.

While doing this, you might even stumble across the mythical land of multiple orgasms. If so, take a moment to laugh and acknowledge you’re now in the fraction of one percent of men who will ever make that discovery.

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Tips For Going From 9 to 5

When you feel yourself building up to a 9, there are many different tools you can use to hit the brakes.

Slowing down or stopping stimulation is perfectly fine. When you’re actually having sex and want a break, but don’t want to stop stimulating her, you can move to using your fingers and/or switch to oral for a minute. Ditch those porn-induced sexual expectations and switch up intensities and styles. But still, the real black belt still has more nuanced techniques to control the situation while remaining present and engaged.

Flexing your PC muscle is a sneaky one, which also takes practice to build up strength with. It’s essentially a sustained kegel exercise, where you squeeze your pelvic floor, or that space between your testicles and anus. Pairing this with deep breathing is super effective. You can do it while inside her, or pull out for a moment and give it a flex.

Breathing is so key. I can’t mention this enough, and you’ll see why. When you’re building up to your edge, draw a vigorous inhale and visualize the air filling your whole body and dissolving the swell of arousal in your pelvis. Play with different visualizations to find what works best for you

When you’re getting dangerously close, do all these last 3 at once! Pull out, squeeze your PC muscle, and breathe like a motherfucker.

Relax both your physical body and your mind. Diffuse your focus, close your eyes and let your awareness melt. We tend to get fixated on certain sensations or visuals and reflexively try to arouse ourselves quicker than we actually want to.

Gently but firmly tug your testicles. As you get closer to orgasm, the cords of your balls that attach up into your body will get tighter and pulled upward. Stretch them out with a slow, firm tug. (Side note: these cords are called spermatic cords. The more you know!)

Squeeze either the base or tip of your of your cock with your thumb and forefingers. Use as much pressure as you can stand and squeeze for at least 5-10 seconds. This can usually be enough to break up the sensation and keep your swell at bay.

These are all different tools in your sexual stamina toolbox. Feel free to mix and match them as you please. Experiment with different combinations to find out what’s most effective for you.

After a few weeks of getting more in touch your body and building skill with the 9 to 5 technique, start picking up the speed and intensity with your masturbation practice.

Can you do it more vigorously, while still breathing deeply, staying in your body, not getting lost in fantasies, or being pushed over the edge to climax?

If you keep this up long enough, you’ll eventually have the superhero ability to last as long as you want to.

Having high sexual stamina is no different than being able to sink free throws, paint a picture, or play the piano. It’s all about practice. The highest performers in any field got there with patience and repetition.

Professional athletes and artists were all a little frustrated when they started out. But they wouldn’t be professionals if they gave up and had a pity party in their early days before they got a chance to really get the hang of it.

Stick with your mindful practice of the 9 to 5 technique and you’ll be fucking at an Olympic level in no time.

Again, building sexual stamina takes time, patience, and persistence. You will see results immediately simply by being connected to your breath and releasing tension from your body. But if you’re overcoming years/decades of unproductive masturbatory habits, then it may take you anywhere from two weeks to four months of intentional practice to gain superhuman sexual stamina.

I wish you the best of luck in your sexual stamina building journey.

And if you want to supercharge your process, I can’t recommend my video courses Supercharge Your Sex Life and Total Sexual Mastery highly enough. It’s where I put all of my best stuff, including video demonstrations of sexual technique, advanced ways to release stress and tension from your body, and a ninja-level Cock Power Meditation track that you can listen to daily in order to gain that extra edge in ability and confidence.

Check out what this happy guy recently sent via email (all identifying information removed for obvious reasons).

If you haven’t already, I’d strongly encourage you to get this magic into your life. It is 100% guaranteed to work for you, as long as you actually put in the work.

Dedicated to your success,

Jordan

Ps. If you enjoyed this article on sexual stamina, you’ll also love checking out:

– Supercharge Your Sex Life (video series for men)

– How To Last Longer In Bed (9 Simple Exercises)

– 7 Things Men Can Heal Through Conscious Masturbation

– How To Master Dark Sexual Energy As A Man

– The Ultimate Guide To Boosting Testosterone Naturally (7 Steps)

How to Build Sexual Endurance for Men? – Erectile Dysfunct…

Sexual Endurance is the time a man can last in bed. If he does not last as long as he wants it will mean he gets early ejaculation, is unable to have the type of sex he wants or has erectile dysfunction.

If a man is worried about his sexual endurance he should get himself physically checked. The cause of sexual shortcomings is not easy to identify. Sexual endurance does not depend only on age and fitness. A man who does not feel physically well for sex definitely has a severe medical problem

Foods that can improve sexual endurance

There are a few things that you would not like to last long and sex is definitely not one of them. A Sexual Medicine Journal has revealed that the maximum time a couple spends hugging and grinding is just 4 -14 minutes. Research has revealed that women want sex time to last longer.

Here are some foods that will help to improve your sexlife. One of them is watermelon which is a rich source of L-citrulline. L-citrulline changes to L-arginine in the body that kindles the production of nitric oxide that increases the blood supply to the penis and strengths erection. Chili peppers contain a good amount of capsaicin which burns calories and activates libido.

Apple is a fruit that can extend your sexual stamina. It contains quercetin which is an antioxidant flavonoid. Ginger is another food that can enhance your sex life by helping in blood flow and improving the health of the arteries. Salmon is a fish that can contain omega -3 fatty acids which helps in the production of nitric oxide that aids to hold the erection longer. There are lot more fruits and substances like bananas, garlic, nuts, quinoa, oats, and tuna fish that can contribute

Build Sexual Endurance with Exercise

A sexologist can help to build sexual endurance and increase intimacy between the couple. He is one who can guide on the exercises to do to improve sexual endurance. Among the many exercise that you can do the Kegel exercises strengthen the pelvic floor muscle which is also known as PC.

As you gain strength in your pelvic muscle you will have more control over it. It is said that men who have control over their pelvic muscle can delay ejaculation and have stronger erections.

Kegel exercises should be done on an empty bladder as a full bladder can lead to urinary tract infections. Women who have trouble reaching an orgasm will benefit with Kegel exercise.

How to increase sexual stamina in men?

Sex stamina is of utmost importance to men for a satisfying and pleasing intercourse. Men very often are not open about their sexual problems and do not like to talk even to the partner. This results in anxiety and very bad sexual performance.

Sex is a natural procedure in every human being and each one can use the best techniques to make it enjoyable. If men do not exercise and keep themselves fit they will not have sexual endurance.

4 Keys for Building Sexual Stamina in Men

Having stamina is a crucial skill for men to develop in satisfying a woman.

A man needs:

1) The emotional stamina to weather her storms and have the tough conversations that need having.

2) The physical/sexual stamina to take her places she hasn’t been before.

To give her orgasms she hasn’t had before.

A man’s stamina builds trust in a woman.

When she feels that he won’t be thrown off his game too easily, she’ll relax, open and surrender, knowing that he can handle whatever comes out of her.

Whether it be her heart or her vagina.

Let’s talk about her vagina.

One of the most important pieces of sexual work a man can do is learning to ride the edge of his pleasure.

For hours.

And not succumb too quickly.

Here are four things a man can learn to build stamina:

1) Just breathe. ??

The absolute best tool, hands down (cock up?) for stamina building is breath.

Most people hold the breath and breathe really shallow when they approach orgasm.

This curtails the flow of energy in the body and leads to a much faster orgasm, and one that feels out of control (“It just felt so good!”).

Uh huh.

Pay attention next time you are having sex or self-pleasuring.

If you find yourself panting with shallow breath (and I suspect you will), or not breathing at all, pause.

Breathe.

Take several rounds of long, steady deep breaths that go right down into your belly and your pelvis.

This will not only delay your ejaculation, but will recirculate your sexual energy throughout your body, making you feel:

energized rather than depleted after sex
create more of what we call a “full-body orgasm”
eventually allow you to separate out orgasm from ejaculation (yes, this is possible and every man can learn how to do it)

How can you argue with any of that??

2) Openness and intention.

This may even be more important than breath.

You have to believe that there is another way to orgasm. You have to have faith that trying it another way will lead you to something better.

We’re rewiring neural pathways here.

It takes discipline and focus.

One of the biggest obstacles I’ve come across with men not having success in this area is that they just aren’t willing to try.

They are very attached to their orgasms exactly as they are.

What if I told you that you could orgasm 10 times longer, 10 times stronger and also feel rejuvenated after your orgasm, rather than passing out?

That’s what I’m telling you will happen if you practice this and make it a priority.

Oh, and you’ll also make your woman much happier.

3) Relax and open your body.

Most people, as they approach orgasm, whether man or woman, clench and tighten up their bodies, especially the legs and buttocks.

Again, this curtails the energy flow and leads you to orgasm much more quickly.

Instead, relax and unfurl. Release the tension in your limbs and you will be able to ride the orgasmic plateau and hover in the zone.

4) PC (pubocoggygeal) muscle control.

Secondary to the breath, but important not just for orgasmic control.

Having a strong PC muscle (the muscle you clench to stop the flow of urine) supports your internal organs and allows you to pump and channel your sexual energy throughout your system.

I have seen some legendary examples of supercock prowess.

Cocks that can lift furniture (same as vaginas can), as well as humans.

Seriously.

Imagine just what that does to a vagina.

And your confidence.

~Kxx

I teach all of these skills in more depth in the Sexual Mastery for Men salon.

We cover breath, stamina, how to have full-body orgasms, how to separate orgasm from ejaculation, PC muscle control and strengthening as well as supercock power exercises.

Oh the things you can do with a powerful cock.

And the things a woman will do for a powerful cock.

Get up on it!

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Every man wants to be a better lover.

For many men, the thought of being unable to provide a lasting and deeply fulfilling sexual experience for his partner is something that causes stress and anxiety.

You want to give the kind of sexual performance that has you hoping she’ll brag about it to her friends (instead of worrying she’ll be complaining to them).

Why Increasing Your Sexual Stamina Is Important

Sex is integral to a thriving relationship. It bonds you. It keeps you connected.

Muscles weaken over time and can atrophy from neglect… and this includes sex specific muscles.

Sexual confidence comes from sexual competence. By building up your skill set and your sexual stamina, you will enter the bedroom with a new sense of pride and conviction in your abilities.

Try out just a few of these tips and you (and your partner) will be noticing a difference in no time.

7 Exercises To Increase Your Sexual Stamina

Sexual stamina is not limited to the performance of your penis. Deep, transformational sex is a whole body experience and therefore requires your whole body to be fit and ready.

1. Tongue

Ever had your tongue or jaw cramp up during oral sex? You know it wasn’t fun for you and it definitely wasn’t for her.

Strengthen your jaw and tongue muscles by doing tongue push-ups. Push the underside of the tip of your tongue into the front of your hard palate (the front of the roof of your mouth, about half an inch behind your front teeth). Do this enough times with enough strength and it will become easier over time (giving you more sexual stamina for oral sex).

To take this exercise to the next level you can start putting hard-shelled chocolate candies (like Smarties, M&M’s, etc.) between your tongue and the hard palate and practice crushing them with your tongue’s force (or use grapes for a healthier alternative). But you have to make sure that, if you’re using the chocolates, you do it fast enough so that you’re exerting enough force and not just squishing them because they’ve warmed up in your mouth. Tasty and productive!

2. Forearm

Whether you’re propping yourself up for a position or stimulating her G-spot, your sexual stamina requires a certain amount of forearm strength.

If you haven’t already, pick up some free weights or a gym membership and bump up the weight on your forearm curls. You can do 1-2 sets of forearm curls on non-consecutive days per week and experience considerable gains within a month or two.

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3. Abs And Lower Back

Your abdominal and lower back muscles get used quite a bit in almost every sexual position.

Practice inverted curls, squats, deadlifts, planks, and pushups for greater overall ab and lower back strength.

4. Connect With Your Breath

We’ve all heard of the “Just think about baseball…” trick to avoid ejaculating too quickly. In reality, this trick doesn’t work. The less connected your mind is to your body, the less control you have over it.

You want to be extra aware of your sexual arousal levels. You want to put all of your attention on the pleasure you’re feeling.

An easier way to control your ejaculation is to focus on relaxing and breathing. Breathe deeply and allow all of your major muscle groups to relax. You ejaculate prematurely when you are anxious and tense; in other words, the “fight or flight” response in your body is triggered by your muscular tension. Avoid this by relaxing, extending foreplay, and breathing more deeply.

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5. Sleep

Your testosterone (the hormone that is largely responsible for your sex drive) is exclusively produced while you sleep. If you have consistently poor sleep (even a few nights of 4-6 hours will hurt you), your testosterone levels drop rapidly.

Keep as much artificial light away from your eyes as possible two hours prior to your bedtime. Sleep in as dark of a room as possible, and prioritize getting at least 7.5-8 hours of quality rest per night. Your testosterone production will increase from the improved sleep. The extra testosterone will give your sexual stamina a considerable boost.

6. Pelvic Floor Exercises

Ever heard of the PC muscle? The pubococcygeus (PC) muscle is a hammock-shaped muscle that stretches all the way from your pubic bone to your tailbone (it connects the two). It forms your pelvic floor and exists in both men and women. It is the muscle that you can engage when you are peeing to stop the flow of urine.

In many people, these muscles are largely ignored and they begin to weaken over time. Having a strong pelvic floor increases erectile strength, ejaculatory control, and the strength of your orgasms.

To get a greater awareness of your PC muscle, occasionally pulse and hold the muscle to give it a wake up call. Similar to the tongue strengthening exercise, you will feel it becoming easier over time. Start with quick pulses, move up to sets of ten two-second holds, and then after a few days see if you can do ten five-seconds holds without much of a break in between.

Keep this up and you’ll have a six pack in your pants in no time.

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7. PC Muscle Exercises On Steroids

The preceding exercises are great to get a relationship with your PC muscle, but you don’t build a muscle by going to the gym and flexing your arm for half an hour (not much of a muscle at least).

Muscles need to be challenged to grow. So how can you challenge your PC muscle to grow into a sub-waistline six pack?

Masturbate to arousal and drape a dry hand towel over your erection. With the towel in place, do penis push-ups by flexing your PC muscle and lifting the towel.

To increase the difficulty of this exercise, use a wet hand towel once you have mastered the dry hand towel push up. After that, you can upgrade to a small dry beach towel. These exercises are not for the faint of heart, but I promise, even doing five minutes a day one to two times per week will make a noticeable difference in erectile strength and ejaculatory control in less time than you think. Try it out and see what results you experience.

Sexual Stamina Building Bonus Tips

Not only do you need muscular stamina for sex, but cardiovascular endurance and flexibility are necessary to improve your bedroom prowess.

For cardio, aim to sweat a minimum of three times per week outside of the bedroom. Whether you achieve this through running, speed-walking, rock climbing, or whatever you find the most fun, it’s up to you.

As for flexibility, men tend to store a lot of tension in their hips and lower back. Look into different styles of yoga to see what could help your body relax for more enjoyable sex. If you’re not sure where to start, look up hip opening stretches online.

Also, don’t neglect your diet. Loading up your body with stimulants and depressants on a daily basis (in the form of caffeine, refined sugar, alcohol, or cigarettes) has far-reaching negative effects on your health and (more importantly) your libido. Cut back on the coffee. You will feel much more awake with the surge of testosterone coursing through your veins than the artificial, short-term buzz that caffeine gives you.

Going The Distance

On average, women take longer to reach their peak levels of sexual arousal during foreplay and intercourse. They also tend to take longer to reach orgasm.

By increasing your sexual stamina, you allow your partner the space and freedom she needs to fully open up to you so you can share the kind of thriving sex life you both deeply crave.

Want her to brag about your sexual performance to her friends and be a total rock star in the bedroom? Check out Supercharge Your Sex Life.

In this video series, I deep dive into how you can get superhuman sexual stamina, more predictable, and solid erections, and how to give her the most mind-blowing orgasms of her life. I even demonstrate (on camera) how to give clitoral orgasms, G-spot squirting orgasms, full body sensual massages, and more.

Ps. If you enjoyed this article, you’ll also love checking out…

– Supercharge Your Sex Life (video series for men)

– The Best Sex Toy For Men, Ever (Use This Sex Toy To Build Sexual Stamina)

– 5 Sex Toys That Every Couple Should Own (Seriously)

– How To Strengthen Your Penis For Better Sex (Lasting Longer And Harder)

– How To Cultivate Light And Dark Sexual Energy

6 Simple Habits to Boost Your Sexual Performance

  • Break a sweat. If you think about it, your cardiovascular health is closely related to your sexual performance. If you are out of shape, the chances are that you won’t last very long in bed, though it may be more a matter of physical rather than sexual stamina. Getting just thirty minutes a day of sweat-breaking exercise can greatly improve your cardiovascular fitness and your sexual health.
  • Chow down on fruits and veggies. As we’ve already mentioned, heart health is closely linked to sexual health and high cholesterol is one of the most common risk factors for heart disease. The best way to reduce your cholesterol is to eat more high-fiber foods like fresh fruits and vegetables.
  • Fill up on healthy fats. In addition to adding more fiber to your diet, increasing your intake of omega-3 fatty acids is a sure-fire way to boost cardiovascular health and improve sexual performance. Fatty fish like salmon, halibut, sardines, and herring are all rich in omega-3 fatty acids. Other foods that may boost your intake of omega-3s and other healthy fats include avocado, nuts, seeds, and olive oil.
  • Slay your stress. We all deal with stress on a daily basis but how you handle it can have an impact on your sexual performance. Chronic stress leads to elevated cortisol levels which suppress the libido. Slay your stress by taking 30 minutes each day to do something you enjoy. If you feel yourself becoming overwhelmed throughout the day, take a few minutes to do some deep breathing exercises.
  • Practice makes perfect. If you find that you aren’t lasting as long as you like in bed, you might need to take a little “me” time. Having sex more frequently is the best way to improve your longevity, but if you don’t have a consistent sexual partner then masturbating on your own might help. If you do, try to change up your masturbation technique and focus more on the total-body feeling of arousal. If you feel yourself about to come, slow down or stop and wait a few seconds before you resume.
  • Incorporating just one of these six behaviors into your daily regimen could boost your sexual performance, so imagine what doing all six could do! You don’t have to start doing them all at once – you may find it easier to stick to these habits if you incorporate them gradually.

    Bad Habits that Ruin Your Sex Drive

    In addition to adding some of the daily behaviors from the previous section to your daily regimen, you should also stop engaging in the following bad habits:

    1. Drinking too much alcohol
    2. Not getting enough sleep
    3. Taking on too much stress
    4. Overdosing on sugar

    Wondering exactly how these bad habits contribute to low libido and other sexual dysfunctions?

    Let’s start with alcohol.

    A glass of wine with dinner can help put you in the mood for sex, but overindulging in alcohol – particularly on a regular basis – might depress your libido. Drinking to excess can dull your sexual sensitivity and may make it more difficult for you to maintain an erection or to reach orgasm. If you do drink, try to include some water at a ratio of 2-to-1 with alcoholic beverages.

    Another bad habit that contributes to sexual dysfunction is lack of quality sleep. Most of your testosterone production happens when you’re sleeping, so if you don’t get enough sleep your body might not produce enough testosterone to support healthy erections. In fact, one study revealed that sleep deprivation causes testosterone levels to drop by as much as 70%.

    Is your stress keeping you up at night? If so, it could be a factor contributing to your erectile dysfunction. Studies show that the most common causes for ED are psychological and that includes stress!

    If you’re feeling stressed, you may be tempted to drown your sorrows in a sugary soft drink or a bowl of ice cream. What you may not realize is that too much sugar in your diet could increase your insulin production, causing you to lose muscle mass and store more fat around your abdomen. High levels of belly fat are correlated with low testosterone and increased estrogen levels – these factors combined may cause low libido and erectile dysfunction.

    By now it should be clear to you that everything you do impacts your health in some way. The food you eat, the level of stress you experience, and the amount of sleep you get can all affect your health in positive or negative ways.

    If you’re serious about improving your sexual performance, man up and start taking accountability for your own actions and your own daily habits!

    These are more commonly prescribed for erectile dysfunction but can also help with premature ejaculation.

    These trigger certain reactions within the body that cause an erection without fail.

    If getting and staying hard can be an issue for you this is a great way to manage your symptoms.

    11. Supplements and Male Enhancement Pills

    If you’re more of an alternative medicine kind of guy there are tons of supplements, herbs, and male enhancement pills available.

    Different types promise different results but generally are made up of some combination of ingredients like:

    • Horny Goats Weed
    • Maca
    • Red Korean Ginseng
    • Cordyceps
    • Bioperine
    • Selenium
    • Zinc

    Manufacturers claim these can help increase the production of testosterone which can help increase libido and staying power.

    Most supplements for improving sexual stamina also advertise that they will increase the length and thickness of your penis.

    I’m not convinced of the science behind that claim but many do seem to help guys with their sexual stamina.

    Some well-regarded male enhancement pills include:

    • Male Extra
    • VigRX
    • Extenze

    Final Thoughts

    For most guys a little practice and some effective mental tricks are enough to greatly improve sexual stamina.

    If you’ve tried the thought exercises and put in the hours, there are plenty of toys, lubes, and other products available to help.

    If all else fails, please consider seeing a professional, or review the supplements mentioned above.

    We’re 20 odd years into the 3rd Millennium, there’s no reason for guys to suffer in silence when help is readily available.

    20 Foods That Increase Your Sexual Stamina and Sex Drive

    There are certain things you definitely don’t want to last very long—like dentist appointments, visits with the in-laws, and hangovers. Something that would never top that list? Sex. When you hit the sheets with your significant other or a new flame, the last thing you want is to finish too soon.

    Although no one wants to be a minuteman, research shows that you don’t have to go all night to please your partner either. A Journal of Sexual Medicine study reports that the average time couples spend bumpin’ and grindin’ ranges from three to 13 minutes. Other research reveals that most women want “sexy time” to last between 15 and 25 minutes—not for hours like some people might think. Regardless, nothing bad can come from going at it a bit longer!

    Luckily for you, Eat This, Not That! is here with some simple foods to add to your diet that’ll help boost your lovemaking endurance. Scroll down, learn what they are, and start filling up your plate! With any luck, you won’t have to fight off the grand finale by thinking about baseball or your fantasy league ever again. Next up: Tone your abs and your bedroom performance with these best proteins for your penis.

    RELATED VIDEO: The Benefits of Yoga You Never Knew

    1

    Watermelon

    Watermelon is one of the richest natural sources of L-citrulline, a non-essential amino acid that your body converts to L-arginine in your body. And it’s the L-arginine that can help make your erection harder. Like that little blue pill, L-arginine stimulates the production of nitric oxide, which increases blood flow to the penis, strengthening erections.

    2

    Chili Peppers

    Your mind is telling you no, but your body’s telling you yes? Get your mentality on the same page as your body by adding some serrano peppers to a stir fry, jalapenos to guacamole, or cayenne pepper to your eggs. Why all the pepper? Each fruit contains a significant amount of capsaicin, the compound that makes Tabasco sauce hot, releases chemicals that increase heart rate, mirrors signs of arousal, and releases feel-good endorphins, according to NPR. The bottom line? Munching on these spicy foods won’t only boost your metabolism, they will get you in the mood for the evening’s festivities and increase your duration in the sack, too. To rev your calorie-burning furnace some more, don’t miss these best ways to boost your metabolism.

    RELATED: Learn how to fire up your metabolism and lose weight the smart way.

    3

    Apples

    An apple a day doesn’t just keep the doctor away; it may also help to extend your sexual stamina. It’s all thanks to apples’ high levels of quercetin, an antioxidant flavonoid that has been found to play a role in improving endurance. And since your body goes through many of the same physical changes during sex as it does during exercise—elevated heart rate, increased metabolism, burned calories, and muscle contractions—you can equate endurance with extending your time in bed. According to nutritionist Sarah-Jane Bedwell, RD, LDN, author of Schedule Me Skinny: Plan to Lose Weight and Keep It Off in Just 30 Minutes a Week, quercetin “can help to create new mitochondria in the body’s cells and increase one’s oxidative capacity, which signifies the maximum amount of oxygen your muscles can use.” That’s not all. Quercetin can also help prevent the release of cortisone, which causes muscle breakdown, meaning you’ll be able to go at it longer without experiencing premature fatigue.

    4

    Ginger

    If you like your food like you like your lovers—sweet and spicy—you’re in luck. Ginger is another food that can improve your sex life by aiding blood flow and improving artery health. According to a study in the International Journal of Cardiology, consuming a mere teaspoon of the stuff a few times a week is all you need to reap the heart-healthy benefits. So, go ahead and place that second order of sushi this week—just don’t leave the ginger on your plate.

    5

    Wild Salmon

    Trying to heat things up after your dinner date? Be sure to order the wild salmon. The fish is a good source of omega-3 fatty acids, which aid nitric oxide production, according to a study in the journal Food & Function, helping you stay hard. Plus, additional research has found that cutting back calories and sticking to a Mediterranean-style diet rich in produce, fish, whole grains, and healthy fats (like omega-3s) can improve erectile function in men with metabolic syndrome, according to an International Journal of Impotence Research study. The same group of researchers found that similar results for improved sexual function in women when following a Mediterranean diet.

    6

    Bananas

    Fitting, right? This sexual innuendo may be able to help you go go go! That’s because this tropical fruit is full of simple carbs to provide you with energy and potassium to help you keep going. The muscle-relaxing mineral prevents cramps and muscle spasms that may impede your sexy time. Plus, the American Heart Association says that potassium can help lower blood pressure, which can boost sexual performance by ensuring proper blood flow to certain parts of the body, including the genitals.

    7

    Oats

    If you want to go long enough to help your date reach the big-O (hint: you should), reach for some oatmeal. One cup of the popular breakfast cereal contains 688 milligrams of L-arginine, an amino acid commonly used to treat erectile dysfunction. Plus, whole grains like oatmeal also help lower cholesterol levels, as shown by an American Journal of Lifestyle Medicine review. Having high cholesterol can lead to atherosclerosis, a condition that clogs and narrows arteries, impairing blood flow. This could eventually lead to heart problems, but you’ll likely notice issues below the belt first. The arteries surrounding the genital area are narrower than coronary blood vessels, so they’re more susceptible to clots. Simply put: the better your cholesterol levels are, the better your erection will be, too. So, start your day with these overnight oats recipes.

    8

    Garlic

    According to historians, ancient Egyptians used garlic to boost their stamina. A Journal of Nutrition study confirmed that consuming garlic extract can help stop the formation of new fatty deposits, called plaque, inside arterial walls. Yes, that includes the arteries leading to your penis, too. Keep your heart healthy and your erections strong by adding some garlic to your weekly dishes. But bear in mind that garlic won’t make your breath smell particularly seductive—so keep it out of your date-night diet.

    9

    Nuts

    To ensure you can last as long as your partner desires when the time comes, add some nuts to your diet. Pistachios, peanuts, and walnuts all contain the amino acid L-arginine, which is one of the building blocks of nitric oxide—a naturally occurring gas that helps guys maintain their erections. These nuts are also high in magnesium, which boosts energy and endurance. To top it all off, the healthy fats in nuts help reduce cholesterol levels, according to a Nutrition, Metabolism and Cardiovascular Diseases study. The less cholesterol you have in your system, the easier it is for blood to circulate throughout your body and down to your penis, which can help you maintain a firmer erection longer. Mix them into your yogurt, throw some on top of your salad, or toss some into a baggie to munch on at work.

    10

    Quinoa

    Looking to make sex a marathon and not a sprint? Swapping out your dinner roll for a side of quinoa may do the trick if you’re looking to last—and last fast. Not only is quinoa one of the few plant-based sources of complete protein, but it’s also one of the top high-fiber foods. Because it takes your body a longer time to digest fiber, eating these nutrient-dense foods provides your body with more long-lasting energy levels so you can go the distance.

    11

    Tuna Fish

    For a quick energy boost, look no further than vitamin B12. The micronutrient is connected to optimal mental function and high energy because it helps maintain the health of your nerves, brain, and red blood cells. According to a Harvard study published in the New England Journal of Medicine, typical vitamin B12 deficiency symptoms include a trio of ailments that spell out bad news for the bedroom: fatigue, low libido (including erectile dysfunction), and weakness. Luckily, one of the top five sources of the micronutrient is one you’re likely already eating: canned tuna. Pop open a can and top off a slice of whole grain bread or your salad with this cheap fish that ranks on our list of best proteins for weight loss.

    12

    Pomegranate Juice

    Some scholarly minds believe it wasn’t an apple, but a pomegranate with which Eve tempted Adam in the Garden of Eden—and it wouldn’t shock us if that were the case. A recent study published in the International Journal of Impotence Research discovered that pomegranate juice, rich in antioxidants that support blood flow, can help improve erectile dysfunction. Though this study was funded by POM Wonderful, animal studies have also shown that the elixir improves long-term erectile response, so it’s definitely worth a shot–literally. Knock a shot back or water your juice down a bit: One cup of tart POM Wonderful packs 31 grams of sugar.

    13

    Beets

    You know nitrates help will blood flow to your nether regions, but it also helps increase overall blood flow—which is also good for your mind. In a recent Physiology & Behavior study, adult participants were given a dose of beet juice and then performed a selection of cognitive tasks. The researchers discovered that the beet juice measurably improved blood flow to their brains and improved cognitive performance. The secret power of these roots? Nitrates, which are found in beets and converted into nitrite in the body.

    14

    Spinach

    After taking a closer look at the science, it makes so much sense that Olive stuck with Popeye for all those years. The dude was a jacked, badass sailor who was obsessed with eating spinach, a veggie that helps fuel erections. The secret to its penis-enhancing power lies in its high arginine content. When this amino acid hits your system, it converts to nitric oxide, which helps initiate and maintain erections. Need another reason to add some green to your plate? Nitric oxide may also help speed muscle growth and recovery time, according to a Molecular Biology of the Cell study. So not only will you perform better in bed, you’ll look hotter doing it, too. Now that’s a win-win!

    15

    Avocado

    Your anxiety about getting between-the-sheets could be elevating levels of stress—which plummet libido and could get in the way of a longer sex session. That’s not all. A lack of B-vitamins—nutrients that keep nerves and brain cells healthy—could also be exaggerating your stress even further, says a Nutrition Journal study. The solution? Feast on some guac. Not only are avocados rich in stress-relieving B vitamins, but they’re also a source of monounsaturated fat, which has been shown to aid blood flow to the entire body—including the penis—by a Journal of Hypertension study.

    16

    Asparagus

    Ever heard the adage that running is 90 percent mental and only 10 percent physical? Well, the same can be said for sex. To make sure your brain is mentally in the game, cultivate a keen sense of focus by loading up on folate. This B vitamin helps maintain levels of oxygen in our blood and produces healthy cells. It’s known to aid in focus, energy, and alertness. Asparagus is one of the best sources of folate in our diets—just 6 spears provides you with a third of your recommended daily intake.

    17

    Grass-Fed Beef

    Now you have another excuse to order the steak. When it comes to boosting—and maintaining—your libido, niacin (Vitamin B3) is especially helpful. A Journal of Sexual Medicine study found that men suffering from impotence who took a niacin supplement reported a significant improvement in their bedroom performance than men who took a placebo. Just 3 ounces of beef will serve up 30 percent of your daily recommended intake.

    18

    Chia Seeds

    This is for all you long distance relationship folks out there. If you’re looking to go all day, simply sprinkle these seeds into your yogurt or smoothies and you’ll feed yourself the energy you need to fuel your lustful day. Thanks to their prime ratio of protein, healthy fats, and fiber, chia seeds give you stable energy since they won’t cause spikes and drops in blood sugar or insulin levels, which would otherwise cause for a distracting rumbling tummy while your romping around in bed.

    19

    Pumpkin Seeds

    Pumpkin seeds are nutritional superstars and the killer wingman. You can thank their sources of zinc and magnesium: two essential minerals shown to boost testosterone levels, especially when combined, found an International Journal of Endocrinology study. The magnesium, specifically, decreases inflammation in blood vessels, which then increases blood flow and, subsequently, arousal. The seeds are also a rich source of polyunsaturated fatty acids that have been shown to boost prostaglandins—hormone-like substances that play a key role in libido. You’ll find you’ll be able to keep your sexual stamina up if you’re not trying to fake it.

    20

    Dark Chocolate

    Experts estimate that stress and performance anxiety account for up to 20 percent of all erection problems. Rather than letting you and your partner down because you’re down in the dumps, consider eating foods that can counteract stress—like dark chocolate. According to researchers, cacao increases levels of the mood-boosting hormone serotonin. In one 30-day trial, participants who consumed a daily chocolate drink reported feeling calmer than subjects who didn’t sip the beverage. (A Journal of Sex Medicine study also found that sexual desire and sexual pleasure increased in women after eating dark chocolate.) So next time you’re on a date, skip the calorie-laden ice cream sundae (as well as the #1 worst menu option at every popular restaurant) and nosh on some dark chocolate and a plate of fresh fruit back at your place.

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