12. Nitric oxide boosters did nothing for him He took huge doses of citrulline and arginine and noticed zero difference. He prefers celery and arugula for their nitrates. Fix your stress response, your pelvic floor, your arousal, your porn habit, and your hormones, and your blood flow follows.

11. Move your body If you sit on the couch all day, your erections suffer. Exercise helps a lot, especially lower body cardio. If your erections are weak, add three 20-minute sessions a week on an elliptical or recumbent bike. They go easy on your joints.

10. Dominant energy lifts testosterone In the dominant, assertive role, which he says men are wired for, you get a testosterone boost. When you're passive and timid, you are more estrogen dominant. Build up to it in small steps: firmer touch, dirty talk, a spank.

9. Low arousal and sexual inhibitions If sex is the same every time, it gets boring and you lose excitement. Let sex be a playground for your deep desires. Many men hold back out of fear of being weird, so they stay too nice and timid. When he became more assertive, with full consent from his partner, he got rock hard and stayed hard.

8. Relax your pelvic floor during sex Breathe and keep it relaxed. There is an adjustment period if you're used to gripping it hard, but your erections improve over time.

7. Stay in the moment When you start thinking and worrying, your breathing changes and your body tenses. Breathe from your belly, feel your sexual center, and stay relaxed.

6. Performance anxiety shuts the erection down When you worry during sex, your body releases cortisol and adrenaline and drops into fight-or-flight mode. It shuts down non-essential functions, like erections. You can only hold an erection with strong parasympathetic (calm-state) nervous system activity.

5. Porn rewires your arousal Regular porn and jerking off to it ruin your arousal response and brain chemistry. You end up needing exaggerated levels of stimulation just to stay hard. Remove porn completely and your sexual function gets better.

4. Your pelvic floor is strangling the blood flow Most men with a strong stress response hold constant tension in the pelvic floor, like doing a Kegel all day. That tension chokes blood flow in and out of the penis. A man should be able to get a strong erection with a fully relaxed pelvic floor. If you have to squeeze to stay hard, that's a band-aid for a deeper problem.

3. Your hormones decide a lot Most men's hormones are stress-heavy. Cortisol, adrenaline, estrogen, and serotonin run high, and testosterone gets pushed to the back. He says anything under 800 testosterone is low, and that once his went above 800, his libido and erections changed completely. Testosterone can turn into estrogen or into DHT.

2. Blood flow comes last Everyone talks about blood flow, but your body needs the right nerve and hormone signals to send blood in and out of the penis. Fix stress, pelvic floor tension, arousal, porn, and hormones first, and blood flow improves on its own.

It's DHT, which he calls super testosterone. He tried a form of it for two weeks and said his erections and libido were intense. DHT peaks in your teenage years, which is why teenage erections never fade. He says that with good DHT levels, you won't have to worry about erections.

WHY YOU LOSE YOUR ERECTION DURING SEX AND HOW TO BRING BACK ROCK HARD ONES One man went from a soft erection to rock hard by fixing the real causes, not the blood flow. 1. One hormone gives you rock solid erections and a strong libido

11. Do it 3 to 4 days a week Take rest days in between. It's different from lifting, qigong, and yoga, so it works on top of them. It also improves your overall health, energy, and mental clarity. Hard, regular cardio sends more blood where you need it, and your erections get stronger and last longer.

10. Expect a rough start The first workouts feel brutal. After a few sessions your endurance builds and you start to enjoy them.

9. More lower body options Jump squats, burpees, and jump rope all work. Research lower body cardio and build your own routine.

8. Recumbent bike Go hard for 1 minute, then easy for 2 minutes. Keep it going for about 30 minutes.

7. Train your lower body Your genitals are attached to it, so lower body cardio matters most.

6. Elliptical Warm up for 5 minutes. Then go all out for 1 minute and recover at an easy pace for 2 minutes. Do 10 rounds, about 30 minutes. Add 5 to 20 more minutes of cardio after that.

5. Sprints • 10 rounds of 30-second sprints at near max effort • 90 seconds of recovery between rounds, and keep moving • Then 30 minutes of low-impact cardio, like a bike ride Work up to this over time.