You’ve tried the pills, the supplements, maybe even the quick fixes that promised everything, but something still isn’t working.

There’s a deeper reason behind weak erections that most men completely overlook, and it has nothing to do with willpower or age alone. In this episode, you’ll hear about three specific, clinically grounded tools you can start using right now that are designed to work with your body, not against it. These aren’t gimmicks or temporary hacks, but practical strategies rooted in how erections actually work.

If you’re ready to understand what’s really going on and take back control, press play and discover what most men never learn.

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Key Takeaways

• Strong erections depend on multiple body systems.
• Blood flow is the foundation of erection quality.
• Kegel exercises strengthen key pelvic floor muscles.
• Pelvic muscles help maintain firmness and control.
• Mediterranean diet improves circulation and heart health.
• Nitric oxide boosts blood flow for better erections.
• Intermittent fasting supports testosterone and fat loss.
• Penis pumps act as a rehabilitation tool, not a toy.
• Regular use helps prevent shrinkage and tissue damage.
• Consistency leads to noticeable results within 30–60 days.

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Resources mentioned:

• Modern Man Crib
• Mediterranean Diet
• Good Morning Wood Smoothie
• Renew with Dr. Anne

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Curious about how you can boost your bedroom game and build lasting confidence? Check out the course at getwoodnow.com and start your journey to feeling like yourself again!

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If you enjoyed this episode and want to learn more and get more tips, subscribe to The Modern Man newsletter for exclusive content delivered straight to your inbox! https://dranne.co/themodernman

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Follow Me On:

• Instagram
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• Facebook
• TikTok
• YouTube

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For all links and resources mentioned on the show and where to subscribe to the podcast, please visit https://truongrehab.com/natural-male-performance-health-secrets

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Want to regain control of your sex life? It’s time to reverse the effects of ED on your life. Join the Modern Man Club and embark on your journey to complete recovery and community.

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Reveal the FREE treatment most men ignore that solves thousands of erectile dysfunction cases every year, plus the 5 biggest mistakes you must avoid if you want to say goodbye to your ED. Uncover it all in my free eBook, available to download now.

https://dranne.co/ebook

This podcast is for you, the Modern Man. I'm Dr Anne Truong,

your host. I'm an intimate health medical doctor and best

selling author of the book, Erectile Dysfunction Fix. I'll

do a deep dive into sexual health and performance and how

it affects men of all ages and backgrounds. So let's get

started, and be sure to visit my website at

sexualhealthformenpodcast.com for more information and

resources from the show. See you on the inside.

If you have ED or you can feel things are just heading in that

direction. You probably try a pill before, or supplement or

some cream that you saw advertised, but maybe it helped

a little bit. Maybe it stopped helping, and you're still

wondering what you can actually do on your own without a

prescription to make things a little bit better, right? Well,

today, I'm giving you three things that you can do on your

own to improve your erection, naturally. Three specific,

clinically grounded tool you can start using right now, and I

promise you one of them is going to surprise you.

I'm Dr Anne Truong. I'm a board certified medical doctor, sexual

health specialist. I've been doing this for over 20 years,

and I've treated over 7000 men reverse ED. So let's get into it

now.

So before I walk you through the three things, let me tell you

how I chose them. A healthy erection depends on six

biological systems working together, your brain, your

emotion, your hormone, your nerve, your blood vessel and the

muscle of the penis itself. When I look at what men can actually

do at home right now with our clinical procedure, I ask one

question, "What tools move more than one of those system at

once?" And the three I'm about to give you do exactly that they

work on the muscle, they work on the blood vessel, and they stack

on each other. And here's what I'll tell you now so you hear

before we start, these are not work around. These are not Band

Aid. These are the same tools I use with my patient in my

clinic, the same tools I include in the Get Hard System. The same

tools I recommend to men who aren't ready for the clinic

treatment yet. And I'm giving you the real thing today because

you deserve the real thing, and I want you to be able to do this

yourself.

So pathway number one, Kegel exercise. No, no, no, no, don't

make that face to me, because Kegel exercise is not only for

women, it's actually for men. You want to train the muscle

that create erection. So these are the muscles that are sitting

underneath your scrotum right here, and they go like this, and

they wrap around the base of the penis, and they fork out like

this. And what their function is, they keep the blood in the

penis for a firm erection. They also don't want to contract

during orgasm as well. But when was the last time you did

exercise into these muscles? These are two muscles that are

very important for keeping the blood in the penis and keeping

the penis rigid. And so let me ask you something. When you put

your strength and in your erection, what do you see in

your mind? Squat protein, a supplement, mayby ED meds.

Almost nobody pictures the pelvic floor. And that is

exactly the problem, because the pelvic floor muscles are some of

the most critical muscles in the body for your erection, and most

men don't even know they exist. So like I said earlier, there

are two muscles right, the bulbocavernosis muscle, which

come down like this, and the ischiocavernosis muscle which

come up and wrap around the base of the penis. These two muscles

maintain rigidity for the erection, and they also the one

that spasm during orgasm. They're also responsible for

ejaculation. They actually do three important things,

erection, orgasm and ejaculation. But when was the

last time you ever exercised these muscles. Come on, be

honest with me. Zero, right? Because these muscles are

voluntary muscle. Voluntary muscle means trainable.

Trainable means improvable. So you can make these muscles

stronger, more responsive and better at their job the exact

same way you build other muscles in your body, like your bicep,

your triceps. Because I know you guys are men, you like to go to

the gym. And you know what I mean when I say building muscle

in the tricep and bicep? Well, this exercise is called Kegel,

and here's what I always say in my clinic, I talked to a hundred

men, and maybe one is doing Kegel and maybe not even doing

it right. So the gap is your opportunity. So do a kegel.

That's just how. I show you how to do. Now in my clinic, I give

you a machine that has an electrode that go to this area

right here, that does a contraction for you. It does

thousands of contraction in 20 minutes. Well, that's kind of

like an easy way to do it, but you can do it yourself as well

too. Now imagine how you do the Kegel is this. Imagine you are

stopping the flow of urine midstream. The muscle that

squeezes that are the muscle your pelvic floor does. That's

your target. So when you're urinating, you stop your urine

stream. Those are the bulbocavernosis and

ischiocavernosis muscle that does that. So squeeze those

muscles and try to hold for about three to five seconds, but

at the same time, don't try to squeeze your buttocks muscle and

don't try to squeeze your thigh muscle. Because I see a lot of

men, and when they do that, they also squeeze the buttock muscle

and the thigh muscle. Breathe normally throughout. Do not

tighten up. You want to just isolate these muscles alone. So

you want to hold it for about three to five seconds and then

relax slowly. Then you want to do 10 to 15 repetition three

times a day, morning, midday and before sleep. You can do this

sitting in your desk, driving in the car, watching TV. Nobody

will know that you're doing it, because it's very discreet. Now

I do this. I do exactly what I'm telling you to do. I don't use

the machine, and I do this while I'm driving, and I do this while

I'm sitting in a meeting. So you can definitely do this without

the machine, but we have the machine here that's available.

That's our Kegel machine. You can check it out at

EDNoMore.com.

So your abdominal muscles are also important as well too. So I

just want to throw it in there, even though I'm saying Kegel.

But if you do planks and do sit ups, you can also improve your

core, which then also help with your pelvic muscles as well. And

if you do Kegel consistently, in four to eight weeks of

consistent practice, you'll get firmer and stronger erection

that can hold the blood in there, and your erection will be

straighter as well. You have better endurance during sex,

better orgasm, and improve urine stream and improve ejaculation.

Okay, Modern Man. If you're struggling with weak erection,

low energy, the food you eat could be the big part of the

problem. One of the best research pathways to boost

circulation, support healthy testosterone and improve sexual

performance is the Mediterranean diet. It's packed with food that

open up your blood vessel, lower inflammation, and fuel your

hormone, naturally. I've seen men notice real improvement in

both energy and erection within weeks when they shift to this

style of eating. So check out the Mediterranean diet link

right here below, and get that as soon as you can. Stronger

testosterone and better erection.

Okay, what's part two? Part two feed your blood vessels. Part

two is the Mediterranean diet and intermittent fasting.

Because an erection is the blood flow event, and what you eat

every day either open that pipeline or clogs it. So when

you're on the Mediterranean diet, it gives you more nitric

oxide and more energy. So it's a foundational truth about

erection that almost nobody tells you, because an erection

is a blood flow event, and what you eat can really affect how

much blood flow you have. Because Mediterranean diet will

increase nitric oxide. Nitric oxide open up blood vessels so

more blood will flow everywhere. More blood will flow everywhere,

not just to your penis alone. Now interestingly, Viagra works

by amplifying nitric oxide pathway. The pill borrow from

your system in your body that already has. What Viagra

commercial never mentioned is this, you can increase your

nitric oxide naturally through what you eat. Like arugula is

one of the highest sources of nitric oxide. Your body convert

those nitrate into nitric oxide. And then you can also have

lettuce and beets, those are great nitric oxide sources that

come from food. Just know that you can increase blood flow with

the food, such as in Mediterranean diet. The

Mediterranean diet stress eating lean meat, vegetables, olive

oil, fruits and legume, fish, and chicken. These are all anti

inflammatory, pro blood flow food. Eat less of red meat. You

can eat red meat about two or three times per week, max. Less

of sweets, less of fried food, or anything that's processed.

When I say process is anything that's in a bag or a can. And

then throw in intermittent fasting with it. What it mean

is, stop eating at 8pm don't eat again until 8am, that's 12

hours. You can even go as far as 16 hours of intermittent fasting

as well. So by doing this, your body will raise testosterone

naturally. It will decrease insulin resistance so that way

you don't, at lower risk of having diabetes and also burn

belly fat as well too. How's that? So the bottom line is,

after treating 7000 men over 25 years, the change that I see

moved the needle the fastest and stable is diet. Not a

supplement, not a patch. Diet. What you are feeding your blood

vessel three times a day, whether you mean to or not.

And the number three is one of my favorites, the penis pump as

an exerciser. The penis pump is the most underused exerciser in

men's health. So this is not a sex choice. It's actually a

rehabilitation equipment, and I believe every man over 30 should

be using one.

Where can you get the penis pump? You can get the penis pump

at ED No More.com or check the link down below this video to

get the penis pump so you can start exercising your penis

again. Remember, you are only one pump away.

So I want to talk about something that 50% of men I see

have never tried, and most of them have never even considered.

The penis pump or the formal word vacuum erection pump. And

before I lose you, I know what you're thinking. I hear it every

week. Isn't that a sex toy, Doctor Anne? Well, it's actually

FDA approved medical device. It is the rehabilitation equipment

for the penis. Why would the FDA approve a sex toy? They

wouldn't. This is the clinical equipment, and it's time men

started treating it that way. The penis needs to be exercised.

Let me give you some anatomy, the corpus cavernosum, the

tissue inside the penis, it fills with blood, and that's

what create the erection. Well, the thing is, this is a muscle.

It's use it or lose it. If you don't use it regularly, or you

don't have an erection in months, guess what happens? The

muscle atrophy or it gets smaller. And then it starts

having scar tissue development in it as well. Now, for

instance, if you haven't gone to the gym or exercise your bicep

muscle, what happens? It atrophy. Your muscle just loses

its mass and it will be weak. Well, the penis is not anything

different. It'll be weak as well, right? It'll be stiff.

When you want it to perform, it may not be ready to perform.

Well, it's no different than your biceps. So this is not just

theory. I see it every week in my clinic. Men who have

untreated ED for years, their penile tissue or their penis

actually shrink a lot, probably half the size as it was when

they were younger. And sometimes scar tissue that develop can

also cause Peyronie's disease, or curvature of the penis that

makes erection painful, or sometimes the curvature is

impossible to even have an erection or even sexual

activity. But guess what? The penis pump prevents all that,

and the pump actually, what does it do? It actually brings in

blood into the penis. It actually increases the blood

flow. Because the muscle filled with blood, the muscle become

more elastic. The muscle now is more flexible. Then it prevents

scar tissue development in the penis, and you also getting

fresh oxygen filling the muscle itself. By using the penis pump,

you prevent atrophy and shrinkage and prevent scar

tissue. And imagine this, if a man hasn't had an erection in

years, the pump can produce one in minutes. So it's not a

performance substitute. It can be a proof of life, evidence

that plumbing still work, and that matters more than you know.

I had a patient, 75 years old. His wife passed away from

cancer. He wanted to date again, but he hasn't had an erection in

15 years. Well, I show him how to use the pump in my office. He

looked at me and he said, "Oh my goodness, it's there. I missed

it, and I thought it was gone forever." He didn't know that he

didn't have to live without it.

Well, how to use the pump, the pump. You see the picture here.

I just moved. I don't have to pump right in my hand, right

here? But how you do it is that go slow, make sure you have lots

of lube on the opening of the pump and on the cylinder. And

shave, you know, shaving is probably very helpful. Have lots

of lube on the penis and also lube on the opening of the penis

pump and on the cylinder, and then sit, either stand or sit,

and then put the pump over the penis, and then start using the

levers very slowly. Go up slowly. Make sure you press the

cylinder hard against the pubic bone area. And you want to do

this while you're sitting or standing, which is more

comfortable. Some patients, you can do it also lying down on

your back as well, too. But make sure you press it against the

pubic bone so that way it can have a good suction. And just go

slow. Don't try to get an erection right away. 50% and

then go up slowly. It could take up to about two to five minutes

to get to, like at least a 90% erection. Do this twice a day.

Once you get a full erection, leave it in there for 10

minutes, and then you deflate, take it out, and then wait 10

minutes and do it again. So you do pump twice a day, 10 minutes

with erection in the cylinder. What happened is that once you

do this, it's like getting an erection. You're getting blood

flow. You're exercising the penis again. But the key is to

lubricate as much as you want. But check out one of this video

where I show you how to use the penis pump, and after

engorgement, you can bring the ring to the base of the penis.

There is a penis ring, or cock ring to the base of the penis,

that will keep the blood in there if you're ready for

intercourse as well. So think of your penis like an antique car.

You have to warm it up. You have to take it for a ride, and even

you're not in a relationship right now, use the pump every

day and use it intentionally once a week at the full rehab.

Keep the plumbing working, keep the tissue alive. So the pump

deliver oxygenated blood to your penile tissue, and it acts like

the biological signal for a natural erection. It prevents

atrophy and shrinkage. You will see improvement in about 30 to

90 days, and you will see your erection again, even if you

haven't had an erection in a long time.

So three tools, three biological system, one compounded protocol.

Again, number one, Kegel exercises. Number two,

Mediterranean diet. Number three, the penis pump. All this

all stacked together in one integrated protocol give it

about 30 to 60 days track your morning erection, you will

notice the difference. Your morning erection will come back,

and tell me if it does come back. Now I want to be honest

with you, because I don't know any other way to be. So the

three tools are powerful. They are clinically grounded, and

they will make a measurable difference for you. Trust me,

just do it consistently. You will see. But if your ED is

caused by nerve damage from prostate surgery or from

diabetes or from other nerve injury, no amount of Kegel of

pumping will rebuild that nerve pathway. And if you have

significant vascular disease, like if you already had a heart

attack, that tells me that you probably have significant blood

flow restriction going to your penis as well. Well, doing those

protocol may not fix the broken piping system. So think about

the teeth. Brushing and flossing are essential. They protect your

teeth every day, but they cannot fill cavities. At some point

you're going to need a dentist to do that. So these three

natural methods, or your brushing and flossing, but if

you need the dentist, or you need the sexual health

specialist, and for the structural damage, that's where

the Get Hard System is for okay? So if you want these three tools

and run with them. I made it easy for you. Do it right now

and you will see some results. But if you're not seeing results

and there is some nerve damage there, well, if this resonate

with you, I invite you to book a free discovery call with my team

to see how we can get you back to performing again. So check

the link below around here, or just go to Renew With Dr

Anne.com to see how we can get you back in the game again. And

so if you've been dealing this for years and you have prostate

surgery, and lifestyle is not enough, and you try to do this

and it doesn't work yet, just know that there are options for

you. You do not have to live with it. You are not broken, and

there all alternative.

So subscribe to the channel that will mean the world to me. Share

this with somebody that you think may benefit from this, and

just know you are not alone. You are not broken. I will see you

in the next episode.

Okay, Modern Man, you are not alone and you don't have to

suffer anymore. ED can feel isolating, frustrating, and even

defeating. The endless guessing, the quiet shame, the weight of

not feeling like yourself is exhausting. But here's the

truth, you are not broken. You are not alone. You don't have to

figure this out alone anymore. The Get Wood Now Boost Program

is your step by step, path to sexual confidence and

restoration. No more suffering in silence, no more trial and

error, just real solution, real result and the confidence you

deserve. It's time to take back your power on your term. Let's

get this journey started together. Check out the course

at getwoodnow.com. I'll see you there.

Thanks for listening to the Sexual Health for Men Podcast.

If you love this episode, then please take a screenshot on your

phone and post it on Facebook, Instagram, or wherever you post,

and be sure to tag me and let me know why you like this episode

and what you like to hear in the future. That will help me know

what's great for you and I would love to give you the most

incredible free gift designed to help you improve performance

quickly. Go to my website at sexualhealthformenpodcast.com to

get the book, The Five Common Costly Mistakes Men Make When

Facing ED. I would appreciate if you subscribe, leave a review on

Apple podcasts or wherever you listen. And just know that you

can have sexual vitality for life. I appreciate you until

next time.