Up Your Vitamin D To Get Harder Erections Naturally!

Posted by David Carreras on November 16, 2015

Vitamin D for Harder Erections

I’ve seen a study where low Vitamin D levels were tied to low testosterone, but this new study takes Vitamin D’s effects on our masculinity one step further.

If you have a Vitamin D deficiency, you have a 32% higher chance of having erectile dysfunction! That’s a substantial increase in risk!

Researchers analyzed data from more than 3,400 men, age 20 and up. 30 percent of these men had vitamin D levels below the 20 nanograms per milliliter of blood cutoff point. That’s quite a high percentage of us with a Vitamin D deficiency!

16 percent of the men in the study suffered from ED. Vitamin D deficiency was present in a 35 percent of these men, compared to 29% in those without ED. That’s a significant increase, when you consider how small 16% of the group is compared to the whole.

The researchers accounted for other factors associated with ED, such as drinking, smoking, diabetes, high BP, and taking of medications.

While there is a strong association seen from the study, it hasn’t been able to prove cause and effect. More research is needed.

But what is known is that it is easy to fix your Vitamin D deficiency, and therefore be able to get harder erections without having to take medication.

How to Naturally Increase Your Vitamin D Levels, In Order To Naturally Overcome ED And See Other Health Benefits

Increasing vitamin D levels, besides allowing you to get harder erections naturally, help strengthen your bones, boost muscle growth, improve mood and provides several other health benefits.

Studies have shown that men who solely took Vitamin D supplements increase testosterone levels as well, and that is one of the quickest and easiest ways to reach this end. But here are a few other natural methods:

Sunlight

Just a few minutes of sunlight a day, without sunscreen, is all you need to get your body to spark it’s Vitamin D production – leading to a higher sex drive and increased overall strength. Ancient Olympic athletes used to include sunbathing as part of their training regimen, naturally feeling the strengthening effects of the sun rays. If you will be out longer than a couple of minutes, make sure to wear sunscreen (sun ages you, too!), but know that the amount of UV you absorb will be less, if any. All about balance.

Fatty Fish

Fish such as salmon, trout, mackerel, tuna, and eel are all good methods of naturally getting your Vitamin D intake. A 3-ounce salmon contains approx. 450 IUs, a significant portion of your 600 IUs daily intake recommendation. Fish oil from the fish is also helpful for combating depression and improving heart health. One spoonful of cod liver oil contains 1,300 IUs of Vitamin D, twice the recommended daily allowance! Canned light tuna is another option.

Portabella Mushrooms

Mushrooms, much like us, produce Vitamin D when exposed to sunlight. While mushrooms generally grow in dark, dank areas, some are grown in high Vitamin D light, like portabella mushrooms. One cup of diced portabellas contains a significant amount of D!

Fortified Milk and Orange Juice

Both Vitamin D fortified milk and orange juice each contain approx. 100 IUs per 8-ounce glass… not as much as I had thought, but not bad either.

Moral Of The Story: You Can Get Harder Erections Without Medication

Stronger, longer-lasting erections are some sunrays, vitamins or spoonfuls of cod oil away!

Of course, you need to make sure you are following other daily health recommendations, such as doing exercise on a regular basis (cardio in itself improves erection quality), keeping a safe weight, not smoking or excessively drinking, getting sufficient sleep, reducing stress… but this can play a strong role!

There are actual exercises you can do for harder erections as well, beyond simple kegels… including manual techniques to force more blood flow to the shaft, these will really strengthen your erection. See here…

Have a good one!!

-David Carreras aka Mr. Manpower
Mr. Manpower’s Guide to
Overall Manhood Enhancement
The Ultimate Sex Guide for Men… “male potency without drugs”
david@mistermanpower.net

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Does Lifting Weights Increase Testosterone In the Long Run?

Posted by David Carreras on November 14, 2015

does lifting weights increase testosteroneA popular tip for boosting testosterone levels in men is to lift weights / weight train. While is this often shared as a tip to naturally boost T levels, truth is there aren’t many studies supporting the idea that lifting weights increases testosterone in the long run.

A quick boost in testosterone during, and for a short while after, your workout, yes, some studies show this… but something that stays with you, increasing testosterone for a long time after the workout… even at rest?…

I’ve dug deeper into the situation, trying to find actual science to support this mainstay of the natural testosterone boosting community that I know keeps us strong, virile and manly.

Studies That Do Show Lifting Weights Increases Testosterone Levels In the Long Run

In the best study yet proving weight lifting’s strong, positive effect on testosterone, men’s testosterone levels were measured over an 8-week period of weight lifting, and T levels were significantly higher when measured at any time during the study.

In this study, older men who exercised on a regular basis (they don’t specify which type of exercise, resistance / weight training or aerobic activity), experienced improved oxygen uptake and higher testosterone and growth hormone levels than their non-exercising counterparts.

And in this study, 400 men between 40 and 80 years of age were surveyed on their health habits. Men who exercised and had a lower body mass index (BMI) and smaller waist circumference had significantly higher testosterone levels than the non-exercising, heavier-set participants of the study.

Weight Lifting Guidelines for Increased Testosterone:

On my own quest to improve testosterone production naturally, I’ve compiled key guidelines to follow the maximize the testosterone boosting effects of weight lifting:

  • Eat a meal with carbs (rice, potatoes, or pasta) and protein (chicken, beef, fish, pork) 1-2 hours before working out.  This ensures that you are not working out while hungry, nor are you wasting energy digesting during your workout, with both leading to suboptimal workouts and gains.
  • Eat right after working out.  Protein to heal the muscles, carbs to restore your glucose stores, and keep your hormones balanced. Skip the carbs, and your T levels could take a dive.
  • Don’t work out the same muscle group two days in a row.  This can lead to overtraining, which minimizes size gains, and can actually harm testosterone production on its own.
  • The main exercises that increase testosterone are compound workouts… workouts using various muscle groups.  Leg workouts are especially good for naturally increasing your testosterone production.
  • Research shows that lifting heavier weight is best for boosting testosterone. As muscle mass increases, it will trigger the body to produce more testosterone.”
  • The more muscle mass you have on your body, the more you create testosterone and the faster you burn fat (faster metabolism). Less body fat on it’s own reduces estrogen and increases testosterone.

Some other ways to naturally increase testosterone levels naturally in the long run:

Have a good one!

-David Carreras aka Mr. Manpower
Mr. Manpower’s Guide to
Overall Manhood Enhancement
The Ultimate Sex Guide for Men… “male potency without drugs”
www.MisterManpower.net

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How to Prevent Penis Turtling

Posted by David Carreras on November 4, 2015

how to prevent penis turtlingI’m a big fan of penis enlargement due to the positive effect it has on my flaccid penis size… The larger erection is great, without a doubt, but the bigger, hanging flaccid size is my favorite part.

Before penis enlargement I was always a “grow-er”, which usually isn’t an issue, but did lead to some embarrassing experiences. Before penis enlargement, my flaccid size was always small, while my erect size wasn’t all that bad (average length, bit more than average girth).

Due to the fact that I was always interested in the flaccid gains PE exercises gave me, it would be quite bothersome when I’d perform the exercises, and on some occasions, my penis would actually shrink up and “turtle”. I paid attention, and learned how to prevent penis turtling.

(Note: If you are looking to learn how to prevent penis turtling in general, even without doing penis enlargement exercises, then PE exercises could be a great solution for you. Your penis will hang longer, heavier and larger, and you won’t experience this “disappearing act” anymore – long as you follow the steps here).

Make Sure to Warm Up Long Enough, Until Your Penis is “Pliable” In Order to Prevent Penis Turtling

turtling penisWarming up is not the exciting part of penis enlargement. Usually, you want to get right to it. But skip it, or don’t warm up sufficiently, and your penis will turtle.

Warming up the penis tissue makes it easier to work with, more pliable, and might actually increase your gains. Not warming up may cause your penis to not be in a “ready” state, and can actually cause a bit of a “defensive reaction” out of it, leading to penis turtling.

These are the two methods I use to warm up before penis enlargement:

  • A long sock filled with dry rice, tied in the end, and then warmed up in microwave (rice sock)
  • Hot water from the shower, while you cup your hands underneath

If you have the time, the rice sock seems to provide a better warm-up, being that it can better cover all areas and provides even heat. Any other heat source, such as heating pads, should work.

My issue is I like to do the exercises in the shower (kill two birds with one stone, privacy reasons), so it’s generally easier to do the second method.

Take your time… at least a couple of minutes under the heat source, and cover all areas best possible. Also, return to the heat source periodically between stretches, and after your exercises, due to warmth’s positive effect on growth of tissue mentioned above.

Other Steps to Prevent Penis Turtling During Penis Enlargement

  • You do not want to put too much pressure on the dorsal nerve that runs along the top of the shaft, from base to penis head. Proper jelqing grip and technique will ensure that continued pressure to the dorsal nerve is avoided (web between thumb and index finger always running over top so there’s less pressure).
  • Stretching too hard or putting too much pressure on the shaft while jelqing can also get your penis to “react” and go on the defensive.
  • A periodic back-and-forth slap of the flaccid penis, in an up-and-down and side-by-side motion will allow your penis to stay more “alive” between exercises, especially stretches . Go back and do this motion 25 times in each direction, every so often.
  • I feel penis enlargement exercises are more effective after a full night’s sleep, earlier in the day. Our penis seems to match our energy levels for some reason… and seem more pliable when there’s more energy.

Follow these steps, and you’ll have much less of a chance of your penis turtling (hey, it’s always a possibility, but I guarantee you it will be happening much less, if at all).

I’ve researched a good bit about penis enlargement over the years, and have made some significant gains. There are several aspects to penis enlargement that are most important to me:

  • Safety and keeping penis function perfect
  • Making the most out of the time (making exercises most efficient possible as to gains made / time spent)
  • Increasing flaccid size
  • Increasing overall erect length

As to girth gains, while never one of my main goals, I’ve picked up a couple of highly effective exercises which have added more girth to what I already had. For my guide to penis enlargement and personal routine, see here.

And any questions you may have, just shoot them over!

Best,

-David Carreras aka Mr. Manpower
Mr. Manpower’s Guide to
Overall Manhood Enhancement
The Ultimate Sex Guide for Men… “male potency without drugs”
david@mistermanpower.net

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CBT For Erectile Dysfunction… Does It Work?

Posted by David Carreras on October 23, 2015

online cbt for erectile dysfunctionI just came across a 2008 study published in the International Journal of Impotence Research, demonstrating how strong of a role your mind state has to do with getting erections.

In the study, 31 men who experienced ED (to varying degrees) participated in an online-based cognitive-behavioral therapy (CBT) program, designed to resolve psychological and relationship factors related to the ED.

It was a 10-week program, consisting mainly of communication exercises, sensate focus activities, and the ability to communicate with a therapist via email if necessary. The steps of the study progressed from general body pleasuring, to advanced genital contact, and then intercourse.

The focus was more on enjoying the physical pleasure, and not actual ability to get a hard erection.

Communication exercises were done prior to each physical exercise, in order to allow the couple to express their feelings about the program and their relationship. This discussion allowed relationship hang-ups and problems to be resolved. Relieving a lot of “weight” on the the situation.

By the End of the Online CBT Program, the Amount of Men Experiencing Erectile Dysfunction Dropped from 71.1% to 35.6% Percent!

And after 3 months, the majority of these men continued to experience their improved erectile function.

This is interesting to me, because I’ve been coming across more and more studies and articles stating how mental ED is not a real occurrence, or an over-exaggerated occurrence, and that most men who have erectile dysfunction suffer from it for physical reasons, even young men.

It is my belief (and studies like this prove it), that psychological factors play a role in ALL cases of ED, EVEN in physical ones. They are not two mutually exclusive causes.

(And it is a continuation of my theory that if you improve the psychological situation, you will be able to achieve harder, longer lasting erections, even if the physical hasn’t improved...)

The good thing about this internet-based program was that it eliminates any anxiety or embarrassment over visiting and describing your ED to a doctor or therapist.  Unfortunately, the program, named Rekindle (developed by the Medicine, Nursing and Health Science department of Monash University in Australia), is no longer up: http://www.med.monash.edu.au/mentalhealth/rekindle. That would have been a great resource to share.

However, you can take the lessons learned from this study, and create your own program!

How to Overcome Erectile Dysfunction Mentally – Just Follow The Main Lessons Of The Online CBT Program

While contacting a therapist directly is not possible, following the other aspects of this study should help you replicate the results, at least to some degree.

What were the main parts of the study?

  • Communicating with your partner, expressing feelings regarding ED and your relationship in general
  • Changing focus onto pleasure felt, rather than achieving an erection
  • Increasing levels of sexual interaction

Take some time, and open up with your partner.

Let her know your feelings about the situation (positive and negative), let her know the findings of this study (so she feels inspired, and doesn’t find your sudden “openness” strange), and know that getting this off your chest will relieve some of that weight holding your erectile function down.

As I teach around my site and in my guide, don’t focus on your physical performance… don’t focus on whether you will get hard or not. While my school of thought is more of getting as mentally aroused as possible, in this case, the focus is more on increasing physical pleasure as much as possible, and fully experiencing it… and then as a result, without the pressure on your erection to happen, it will happen on its own!

Also, part three shows that there were various levels of physical stimulation… maybe your lady can start with touch… then oral (tell her it’s for the sake of science!), and then all out intercourse.

You Don’t Need 10 Weeks To Overcome ED – It Can Be Done Much Quicker

10 weeks sounds like an awfully long and drawn-out process…

People over-complicate psychological ED.

I’ve learned how to beat it in a simple, straight-forward technique… generally, after men read my guide to overcoming this mental block, they get their erections back to normal within a couple of days.

Your best bet is a combination of both physical and mental exercises to overcome erectile dysfunction… attack from both angles, and you have a better chance of getting your rock hard erections back!

Have a good one!!

-David Carreras aka Mr. Manpower
Mr. Manpower’s Guide to
Overall Manhood Enhancement
The Ultimate Sex Guide for Men… “male potency without drugs”
www.MisterManpower.net

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