Top Ways For Men to Boost Sexual Stamina and Performance

Couple Having Sex

Boost Male Sexual Performance

Are you a man who want to increase your sexual ability in the bedroom, going all night if need be? If so, you’re not the only one.

Guys everywhere are always looking for methods to improve their sexual performance. This might include improving current performance issues, or looking for new techniques to keep your partner satisfied.

Although there’s no shortage of male enhancement products being sold, there’s still plenty of other easy ways to stay harder and last longer without needing to take prescription drugs or supplements.

It’s important to remember that your penis functions based on blood pressure, so be sure that your cardiovascular system is in tip-top condition. Put simply, if it’s good for your heart, then it’s good for your sexual health.

Continue reading to learn more simple things that you can do to boost your sexual performance.

1. Stay Physically Fit

One of the best ways to increase your overall health is to engage in regular cardiovascular exercise. Although having sex can get your heart rate going, regular exercise can help boost your sexual performance by making sure your heart is in great condition.

A half-hour a day of a sweat-inducing workout, such as running or swimming, can go a long way to increase your sex drive and improve erectile function.

2. Relax

Being stressed out can cause problems in many facets of your health, including your sex drive.

Being stressed increases your heart rate (not in a good way) and raises blood pressure. Both of these issues are harmful to libido and sexual performance.

Mental stress can also impact the ability to achieve or maintain an erection, or to reach an orgasm.

Exercise, yoga, and/or meditation are excellent ways to lower stress levels and improve your health.

Additionally, having a discussion with your partner about your stress can help to calm you down as well, while increasing the strength of your relationship at the same time.

Too much stress can also lead to negative habits, like smoking or excessive drinking, which can also put a damper on your sexual performance. Speaking of which…

3. Let Go of Bad Habits

Some of the things that people turn to when trying to unwind, such as smoking and drinking alcohol, can also adversely impact sexual performance.

Although research suggests that moderate amounts of red wine can improve circulation, too much drinking can have negative effects.

Stimulants like nicotine constrict blood vessels and have been tied to erectile dysfunction. Quitting (or at least reducing) smoking is one of the best ways to increase performance.

By replacing unhealthy habits with healthy ones, like working out and eating well, you can greatly improve your sexual health.

4. Add More of These Fruits and Vegetables to Your Diet

There are some specific foods that can also help you to increase blood flow. These include:

  • Garlic and Onions – While these foods might not be the best thing for your breath, they can definitely help improve your blood circulation.
  • Bananas – This fruit is loaded with potassium, which can help decrease your blood pressure, helping to improve the function of your sexual organs and increase sexual performance.
  • Hot Peppers –  Believe it or not, naturally-occurring spicy foods can help reduce hypertension and inflammation, thereby improving your circulation.

5. Also Add More of These Foods

Here are a few additional foods that can help to get your blood flowing more:

  • Omega-3 fatty acids – Occurring naturally in foods like tuna, salmon, olive oil, and avocados, this type of fat is known to increase blood flow.
  • Vitamin B-1 – Found in foods like pork, kidney beans, and peanuts, vitamin B-1 helps improve the speed of nervous system signals, including those from your brain to your penis.
  • Eggs – Loaded with other B vitamins, eggs aid in keeping hormones in balance. This can help reduce stress that can often hinder achieving an erection.

6. Catch Some Rays

The sun’s light reduces the body’s production of melatonin. Melatonin not only helps us sleep at night, but it can also quell our sexual desire. Reducing melatonin during the day can potentially lead to greater libido.

Going outdoors and getting direct sunlight on your skin can help re-awaken your libido, especially during wintertime when the body increases melatonin production.

8. Focus on Your Partner

Sex isn’t meant to be a one-way street. By giving your undivided attention to your partner’s wants and needs, you’ll not only make the experience pleasurable for them, but you’ll likely prevent from getting too turned on too fast. Discussing this ahead of time can help prevent any awkward moments if you need to slow things down when things get overheated.

Changing your pace or giving more attention to your partner so you take a break can make the experience more pleasurable for the both of you.

7. Masturbate to Improve Sexual Stamina

If your bedroom performance time is shorter than you’d like, you might just need a little practice. Although having sex is the still the best way to practice for sex, you can also help increase your sexual stamina and staying power by masturbating.

That said, how fast you masturbate could lead to the exact opposite effect. If you hurry through it, you could unwittingly decrease the amount of time you last with a sexual partner. The key is trying to make it last, the same as you would when you’re not going it alone.

9. Talk to a Doctor if Necessary

If you are experiencing erectile dysfunction (ED), Peyronie’s disease, or any other sexually-related conditions, you may need help from a physician. Don’t be shy about talking to your doctor to see how you might be able to better improve your sexual performance.

Bottom line: It’s always a good idea to exercise and eat right. Not only will it improve your physical and mental health, but it can renew your sex life as well.

The Top 10 “Healthy” Foods to Avoid

Fruit Juice

What Are “Bad” Health Foods?

Bad healthy foods are those foods mistaken as healthy. You know, the ones that you grew up being told to eat if you wanted to have good health. These are the foods that I saw my family members eat because they were trying to improve their health. And now these are the same foods that we know today are destroying your health. But there’s a lot of people today who are still consuming them.

Artificial Sweeteners

First on the list is artificial sweeteners. A lot of people are using these: aspartame, Equal, Sweet and Low, etc. These different artificial sweeteners taste sweet, but they don’t raise your blood sugar. But there’s a problem – they cause irritable bowel syndrome. They cause neurological issues. They can even cause a sugar addiction problem because you’re constantly consuming these artificial sweeteners, which makes you want more and more sweets.

Consuming artificial sweeteners can also lead to metabolic issues. My advice: stay away from the artificial sweeteners. There’s a lot that’s still unknown about them, but there also is a lot of correlated health problems that we are aware of. Best to avoid them altogether.

Fruit Juice

A lot of people think that if you want to be healthy, you got to have your fruit juice every day. The problem with it is that you’re basically separating the sugar and the flavor from the actual fruit itself. So you end up stripping the fruit of its fiber and drinking what amounts to a very sugary, fruit-flavored water.

That’s definitely something we want to avoid because it contains high amounts of sugar. If you want that sweetness, eat the fruit itself and drink water.

And please, don’t give it to your kids, either. It’s not good. It’s going to rot their teeth out. It’s a very unhealthy thing to consume a fruit’s juice by itself.

Whole Wheat

Many people are eating whole wheat because they think that it’s the healthier option. Whole wheat in most cases today is no different than your bleached white bread, simply because of the way it’s processed.

So if you’re looking for a healthier bread, look for something like a sourdough bread, or an Ezekiel sprouted grain, or something of that nature, but not your traditional cheap whole wheat bread from the store. It’s just not good for you.


For many years there were a lot of health experts saying to use margarine because butter is so unhealthy. So people everywhere were using margarine, which is we now know is essentially a chemical hydrogenated oil cocktail that is terrible for your health. It’s been linked and correlated to heart disease.

If you want to consume something, use good grass-fed butter. Stay away from the margarine.

Low-Fat Foods

Like margarine, this is a big one. I remember family members eating low-fat and no-fat foods because they were trying to lose fat. After all, how can you eat fat and lose fat at the same time? It’s impossible, right? Well, of course we know now that’s not true, so we have to make sure that we’re avoiding this low-fat, no-fat nonsense.

Essentially what they did for years was to strip all the fat out of the food, and as a result it tasted terrible. In order to make it taste better, they put sugar and all those other “really healthy” things in there for you.

So you can see what has happened to the food supply, it’s just spiraled downhill. So when you’re consuming yogurt, cheese, or dairy products for example, make sure that you’re getting full fat. Make sure that when you’re buying food that you’re not buying no-fat or low-fat food. The fat is good for you. It tastes good. It’s satiating. It has a lot of health benefits. Your nervous system needs it, every cell in your body needs it.

Agave Nectar

Agave nectar? Really? I remember when my wife and I first started eating healthy, we were told how it was so much better to use agave nectar over regular sugar. So as a result, we went and got these big old jugs of this godly nectar, and I remember making puddings with it and it was so amazing.

Well, as it turns out (we learned like two weeks after the fact), agave nectar is actually terrible for you. It’s super high in fructose. It’s hard for your liver to break down. And also, agave nectar is going to cause metabolic syndrome. So bottom line, stay away from agave nectar.

This is not a health food and yet it’s on the shelf of almost every health food store or health food aisle in the grocery store. So, definitely stay away from agave nectar.

Gluten-Free Products

The problem with gluten-free is that a lot of people trade a gluten problem for a metabolic problem. That’s because you start getting into all these different gluten free foods that are essentially full of really low-quality starches and flours, like potato starch, potato flour, cassava flour, etc.

Plus, they typically put a lot of sugar in these foods in order to make them taste better. So, you’ll probably want to stay away from gluten free foods in general. .

Vegetable Oils

Vegetable oils of course are important to stay away from because they’re hydrogenated, and in most cases coming from GMO crops. They are heavily sprayed with toxins like glyphosate, the active ingredient in roundup. On top of that, they are highly inflammatory and very likely to cause health problems.

So, stay away from vegetable oils and use better quality oils instead: coconut oil, avocado oil, and olive oil are good examples.

Factory Farm Meats

Okay, this one’s a little bit scary – we definitely want to make sure we’re staying away from factory farm fish, but also the factory farm meats. This is because in these factory farms , they essentially have the animals in close quarters where they’re all getting sick, so they’re pumping them full of antibiotics, hormones and pharmaceuticals that essentially all comes to you when you eat the meat.

It’s estimated that 30 million pounds of antibiotics were used in animals just last year. So be aware of that and just stay away from these factory-farmed meats.

Soy Protein

And last on our list is soy protein. A lot of people use soy because it’s more of a vegetable based protein. Big problems there. First of all, the soy is typically GMO, which once again is highly sprayed with glyphosate. Also, soy has been known to mimic estrogen in the body, so it causes estrogen dominance and also decreases testosterone in men.

So, when we start thinking about consuming healthier foods, stay away from the soy protein bars and the soy shakes. Now one of the things that you can do is fermented soy. It is a better option when it comes to soy, but don’t just get your typical soy proteins because they are very unhealthy for you.

5 Tips To Hire The Right Personal Trainer

5 Tips To Hire The Right Personal Trainer

There is an increase in the number of people looking for means to help them lose excessive body weight. Losing weight is one of the best ways of ensuring healthy living and building muscles. A personal trainer can help one take the right steps towards losing weight.

Today, many professionals are offering these services. However, it important to ensure that you make the right choice of a professional to reap maximum benefits from your money and time. To achieve this, consider the following:

1. Look for professionally trained personnel. A good professional is the one who has undergone professional training. They have certification of a recognized organization. This is very important because their role is to help you come up with a program to help you achieve your fitness goals. They should also teach you the best exercise that will see you achieve your targets with ease.

2. The trainer should always be available for you. To achieve your goals, you will need guidance on almost every step you take. You will need to know different ways of exercising. A good professional will give you details on the importance of every exercise that you do. They will also access your performance and progress. This will ensure that whatever you do in your program is beneficial.

3. When choosing a personal trainer, look for an experienced trainer. An experienced trainer is someone who has helped others achieve their fitness goals. A good trainer knows what to do and what not to when it comes to achieving fitness goals. For example, if your goal is bodybuilding, you have to look for a personal trainer who is well knowledgeable about bodybuilding and have helped others to achieve it. Let him/her show you a clear record of their achievement in the past. It will help you to gain confidence since it guarantees quality services.

4. Have good communication skills. When you hire a personal trainer, you need to consider communication skills. Let the trainer you hire have excellent communication skills since there will be a lot of coaching and talking involved. You need to have a firm relationship with the trainer since you might have some tight schedule some times. Your trainer should be able to understand your schedule and unjust the program to fit your schedule.

5. Should be able to train people with different conditions. We all have different medical and physical conditions different from others. There are those who have diabetes, pregnancy, heart problem and handicapped. The person train you hire should be able to handle all these cases and know the exercise which can be best for you or those with those conditions.

Exercise Improves Your Mental Health

Exercise Improves Your Mental Health

Life today is so fast-paced that we often attempt to do a lot of things all at once. It is even made possible with the aid of technology and globalization. This is the trend these days and most of the time it even with all the improvement in lifestyle, a fast-paced life takes a toll on our health.

Now there is more than one aspect of health as we know. More often than not, we address physical health sooner and give it more attention and more urgently than the rest. We do this because the signs and symptoms are more noticeable and it has a more direct effect on our daily routine. So when we notice our physical state being out of shape we usually turn to exercise to strengthen our bodies.

With all the known benefits of exercise on our physical health, it is lesser known that we also improve our mental health when we strengthen our bodies. Here are the ways how:

1. Exercise induces the release of happy chemicals

Endorphins and serotonin are chemicals released by the body that makes us be in that light and happy mood. Being active also causes improved blood flow the brain which then allows us to think clearer.

2. Exercise makes us go out and about

Since exercise involves going out or moving about, all the movement and the energy required to the activities distract us from things that make us think negatively. Some exercises are also done best with a group of people so interaction is inevitable. Due to this, feelings of loneliness that can lead to depression can be greatly avoided.

3. Exercise relieves tension and releases pent up stress

When we exercise, we are forced to do inhale-exhale cycles more than necessary. That alone can help us relieve our bodies of stress. Tightness in the muscles and strain due to stress are also relieved because of the specific movements that we do when we do routines.

Aside from making sure that we are in great shape, one of the crucial aspects of our well-being is making sure that our mental condition is always at optimum. A lot of what we do for a living involves the use of our cognitive abilities and our life itself depends on the function of our brain and consequently, our disposition in life. It is due to all these that we should always guard our mental health and lucky for us, when we do exercise, we hit two birds with one stone.

The Advantages of HIIT Workouts

The Advantages of HIIT Workouts

HIIT stands for High-Intensity Interval Training. HIIT is a training method that alternates between quick and intense workout sessions and short recovery periods with less intensity. In this period of exercise, you push yourself to your limit. This type of exercise doesn’t last long since you’re putting a lot of effort. It mostly goes up to thirty minutes.

HIIT can be done in any type of physical exercise like running, swimming, squats, press-ups, etc. The most common ratio to perform this workout is at an interval of 4:2.

Benefits of HIIT

1. HIIT exercises are efficient in burning calories since all you have to do is work out for a short period giving it your best and burning a lot of calories. According to researchers, HIIT burns twenty-five to thirty percent more calories compared to other exercises. HIIT consists of less time than other forms of exercises but burns more calories than they do while saving you time.  Here is a look at a HIIT workout.

2. HIIT workouts are more efficient than others since they leave you burning more calories even after you’re done exercising. HIIT increases your metabolic rate enabling you to burn more calories even when you’re not mobile. HIIT exercises also switch your metabolism from burning carbs to burning fat according to researchers. HIIT has been studied and been found out to burn more fats than traditional exercise even without the dietary restrictions. It reduces visceral fat which mostly causes diseases by seventeen percent. HIIT is most effective in weight loss for overweight or obese people.

3. HIIT helps in muscle growth in some people. This muscle gain will be observed in areas being trained the most like legs, and trunk. Muscle gain is also mostly observed in individuals who weren’t active before beginning this form of exercise. With already active individuals, there is research that shows the lack of muscle growth.

4. HIIT helps in increasing the amount of oxygen that your muscles use. The goal of this training is to improve oxygen consumption by muscles. This is traditionally achieved by constant cycling or running at the same speed.

5. This exercise form helps in increasing endurance. Once you’re used to this exercise, you can endure any other form of exercise.

6. HIIT exercises are vigorous hence it’s advisable to do them at least twice a week and let your body rest so you reap its full benefits. Doing them every day won’t give you the desired effect since your muscles won’t get to rest and grow.

Is the Keto Diet Bad for Your Health?

Is the Keto Diet Bad for Your Health?

A ketogenic diet is a diet that includes high amounts of fat, moderate protein, and very little carbohydrate. This diet was used to treat uncontrollable epilepsy in children. The purpose of the diet is to force the body into a state that only burns fat instead of carbohydrates. When carbohydrate intake is reduced as per the ketogenic diet, the body goes into a state called ketosis which is a metabolic state.

Advantages of a keto diet

  • The ketogenic diet has been known to largely reduce insulin and sugar levels in the blood. It thus has been known to help diabetes patients be able to completely stop using their meds by completely stopping their symptoms.
  • The keto diet has also helped many people in losing a lot of weight. The ketogenic diet is a quick method to lose weight. According to doctors, patients who had a hard time losing weight had excellent results when they began using this diet plan. Rudy Mewer who is a sports nutritionist also says that this diet leaves people feeling fuller even though they haven’t consumed any carbohydrates.
  • The diet has also been used to reduce epilepsy in patients who were suffering from extreme epilepsy. Doctors can’t explain why it works, but it does. It has also been known to kill cancerous tissues in the body.

Disadvantages of a keto diet

  • As a side effect of ketosis taking place in one’s body, sugar levels go down and the body uses fat as a source of energy. As much as this helps in quick weight loss, people who use it for weight loss could easily gain weight back in a short amount of time if they don’t check on their diet choices.
  • The diet also causes fatigue. When there’s little to no carbohydrate being consumed into the body, one feels really fatigued all the time. But these are symptoms that are manageable for someone who needs the diet for whatever reasons.
  • For athletes, it doesn’t improve their performance which could discourage the athletes against the diet. Keto diet is also a very strict diet, which doesn’t work if you cheat or don’t adhere to it.
  • This diet can be useful for short time uses whereas unhealthy on a long-term basis. This is due to the fact that the initial weight loss is water, with time you also begin losing muscle too which will make you fatigued. After muscle loss, there comes the last stage where your body goes into starvation and it becomes impossible to lose weight.

In conclusion, a ketogenic diet can be useful for your health depending on what you’re using it for. If used in extreme levels when it isn’t necessarily needed, it can cause very harmful effects on your body. People with kidney or liver problems aren’t encouraged to use the diet because it will cause more harm than good on their health. Is keto diet bad for your health? The answer is; “depending on how you use it, it can be good or bad.”