Does Cardio Make You Last Longer in Bed?

Having to deal with low sexual stamina and libido can be quite frustrating. It can cause a great deal of pain and problems in your relationship with your partner, in addition to causing stress, depression, anxiety, and many other health risks to develop. But there is a simple solution, and no man should do the mistake of taking too long to use the opportunity to improve his sex life.

We are talking about the regular use of cardio workouts in order to improve your overall health, both physical and mental, in addition to improving your sexual stamina and libido. Are you interested to find out more about it?

Causes of low sexual stamina

Believe it or not, but sexual stamina is just one of the numerous, common sexual disorders along with erectile dysfunction, early ejaculation, and low libido among many others. One thing that the individuals affected by this condition should know is that low sexual stamina is considered to be quite easy to be treated.

There is a vast majority of factors that are linked to the occurrence of low sexual stamina. In most cases, the reason that is most commonly found responsible for the decrease in sexual stamina is the decline in testosterone levels. Although we are all aware that the decline in testosterone levels cannot be avoided as it normally happens with the aging process, what can be avoided is the early decline in testosterone levels. Early testosterone drop can be linked to depression, stress, obesity, high blood pressure, smoking, etc. All of these factors, by causing the testosterone levels to drop, are directly causing the sexual stamina to drop as well.

bedroom sex

As we mentioned earlier, low sexual stamina, and with that low testosterone levels as the biggest cause of them all, is a problem whose treatment does not pose a serious problem. Usually, the testosterone levels and sexual stamina are increased with a few lifestyle changes, a better diet, regular physical exercise especially regular cardio workouts, and the use of quality male enhancement pills such as Male UltraCore.

The health benefits of cardio workouts

Cardio workouts might not seem as easy to go through as one would wish they are, but they sure are fun and healthy for your body and mind. Your body and mind will both thank you for finishing that cardio workout, believe us! And why is that, you wonder? The health benefits of cardio workouts include reduced stress levels, improved sleep, better management of cholesterol levels, better weight management, improved mood and self-confidence, and many more. One quite big health benefit of regular cardio workouts is an improvement of male testosterone levels!

Using cardio workouts to improve male sexual stamina

Cardio workouts will help you strengthen your heart, increase your lung capacity, and build strong lean muscles. By doing so, you will be able to increase your sexual stamina and improve your overall sexual experience and performance. Plus, it is worth mentioning that regular cardio workouts reduce the risk of cardiovascular disease, heart attack and stroke, diabetes, high blood pressure, high cholesterol levels, etc. You need a strong and healthy heart, lungs, and muscles to last longer than ever in the bedroom, or wherever you are enjoying your time with your partner. A strong heart, lungs, and muscles equal to high sexual stamina.

In addition, regular cardio workouts are linked to better energy levels, and we all know we need high energy levels to last longer in the bedroom. Nobody likes to feel tired when it is time to engage in sexual intercourse. So, we recommend using this natural method to boost your energy levels and with that, your sexual stamina.

fit guy skipping rope

In the past, cardio workouts have been the subject of many scientific researchers. We have been lucky enough to hear good news referring to the natural increase in testosterone levels as a beneficial effect of cardio workouts. In fact, HIIT (High-Intensity Interval Training), a special cardio workout, has been scientifically proven to be able to increase the levels of free testosterone in the bodies of athletes which participated in the study. And as you can guess, any increase in testosterone levels causes a withdrawal of low libido, low sexual stamina, reduced sperm quality, motility, and count among other symptoms.

But what we would like to remind all of our readers is the importance of proper planning. Too much cardio, or any physical exercise for that matter, can cause the opposite effects and actually lower your testosterone levels and your sexual stamina and libido with that. What we recommend is doing a weekly workout plan which will take up to 5 days a week, of which at least three will be HIIT, and the other two is practicing yoga or stretching exercises.


Are you struggling with low testosterone levels? Is your relationship filled with frustration due to your low sexual stamina and libido? We bet that you are, as many other men all around the world are, although most of you are ashamed to talk about these problems. We hope that you are happy to learn about this quick and effective fix – the use of cardio workouts to strengthen your heart, lungs, muscles, bones, and boost your energy levels as a method to improve your sexual stamina and libido. Do not miss out on this opportunity to enjoy the great sex life that you and your partner deserve!

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Can A Man Have Too Much Testosterone?

According to the Endocrine Society, normal testosterone level range between 300 ng/dl and 1000 ng/dl. When your levels go below 300 ng/dl, you have low testosterone. When they exceed 1000 ng/dl, you have excess testosterone. Cases of low testosterone are popular in today’s society. According to a study published in the Journal of Clinical Endocrinology & Metabolism, 11% of men in the US have low testosterone. The research was done on men between the ages of 30 and 79.

There are rare cases of too much testosterone. The brain controls the amount of testosterone produced in the testes. It knows when the levels are low and triggers more production to keep the level at reasonable amounts. Certain conditions such as abnormalities caused by prostate tumors may lead to the production of excess testosterone. These tumors affect the pituitary glands in the brain.  The pituitary glands are unable to produce luteinizing and follicle hormones which are responsible for the control in the production of hormones. As a result, the brain is not able to control the amount of testosterone produced.

Studies reveal that excess testosterone is usually visible in young children, bringing about early puberty. Mature men may not experience signs of excess testosterone since they have surpassed the puberty stage.

Effects of Excess Testosterone

Although high levels of testosterone are rare, they have several side effects. These effects vary depending on the age of the affected person. Other than abnormalities, testosterone replacement therapy also supports the production of too much testosterone. The following are the effects of excess testosterone:

A.     Increased Estrogen

estrogen in males

When excess testosterone is produced, it is not utilized in the body wholly. The extra testosterone is converted to estrogen. Estrogen is a hormone that dominates women; it gives them their feminine physique. When its levels rise in your body, you start experiencing female characteristics; you become moody, your blood pressure rises, your breast gets sensitive and tender. High estrogen also affects your decision making capacity.

B.     Excess Red Blood Cells

Red blood cells help in the clotting of blood when we sustain injuries. When we have enough in our bodies, we do not suffer too much bleeding. Although platelets are known to carry out this function, red blood cells also assist in hemostasis. Testosterone triggers the production of red blood cells. When this hormone is in excess, there will also be excess production of the red blood cells.

When there are more than the necessary amount, it thickens the blood and they cause clots in the bloodstream. These clots put you at high risk of getting a cardiac arrest.

C.      Shrinking of Testicles

Testicles house the production of testosterone. They should be large enough to accommodate the process. When there is excess testosterone, the brain senses the level and stops its production. The testicles will become dormant; they will shrink to cater for the available hormone capacity. If you have a broad body and your testicles shrink, you will look unproportioned. Consider talking to your endocrinologist about this effect.

D.     Oily Face and Acne

Excess testosterone in the body triggers the production of the DHT hormone. This hormone leads to the development of acne and oily face.

Your face becomes extremely shiny and pimples, that do not go away, forms. Although they appear on the surface, they are not itchy.

It may be uncomfortable for you as a man. To control this effect, there is the specific medication you get from your physician once you start your testosterone therapy.

E.      Loss of Hair

balding head

Baldness is associated with genetic composition. When you come from a family where your parent or grandparent is bald, you have high chances of becoming bald. Apart from genetic composition, loss of hair is linked with excess testosterone. Excessive production of testosterone stimulates the production of DHT. This hormone is associated with hair loss.

DHT shrinks the follicles responsible for hair growth. The time your hair could take to grow is extended. After some time, hair completely stops growing in some parts of your head. To prevent baldness, consider your family history and share it with your urologist.

F.      Infertility

Testosterone is responsible for the production of sperm. When produced in excess, the brain stops its production. Production of sperm is proportional to the amount of testosterone in your body. When the production of testosterone is stopped, it affects the production of sperm as well. Your sperm count starts to decrease. If the situation is not controlled on time, your sperm count drops to extreme levels.

Such levels affect your ability to have children. You become infertile. You can prevent infertility caused by excess testosterone by having regular check-ups. When your physician finds a difference in the rate of testosterone production, they should know how to handle the situation.

Although excess production of testosterone in the body is rare, it still exists. This possibility should never be overlooked. If you are about to undergo a testosterone replacement therapy, make sure you follow your urologist’s advice to the letter. Pre-screening processes are important. Do not assume all is well when the therapy is carried out. Endeavor to carry a post checkup as is required of you.

Your endocrinologist can monitor the levels of your testosterone. If they tend to be increasing at an abnormal rate, they will devise ways to keep them under control and at the necessary amount. It will minimize your chances of having to deal with effects that come along with excess production of testosterone.

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Can Fish Oil Be Bad for You?

Health is a global concern. Everyone wants to take nutrition that benefits their bodies. People won’t mind investing in healthy diets. Some foods are said to add more value to our bodies than others.

In the current world, it has become difficult to know which foods have the best nutritional value. To some extent, this uncertainty can be blamed on the emergence of nutritional supplements. These supplements have been commercialized.

Their aggressive marketing leaves you confused about the type of food you should eat. You end up depending so much on these supplements and forget about the natural food nutrients. Although the FDA has approved most of these nutrients, the body insists that conclusive studies are yet to be made.

In the line of nutrition, several concerns have been made on the value of fish oil in our diets. Fish is a food that has been respected since time immemorial. It has been associated with a wide range of benefits which includes cardio health, brain, and bone development. The omega 3 fatty acids in fish are what brings out the goodness in fish.

fish oil capsules

However, recent studies seem to contradict these benefits. Some studies support fish oil intake while others oppose its consumption. Those supporting the intake of fish oils argues that their benefits outweigh their cons. The other group of researchers claims there are negligible benefits in fish oil. Studies published in the New England Journal of Medicine shows there are negligible benefits of consuming fish oil.

Risks of Taking Fish Oil

For us to understand the dangers of consuming fish oil, it is essential we look at them. The following are risks which researchers feel make fish oil unfit to our bodies:

A.     Increases Thinning of Blood

Reducing blood’s viscosity can be dangerous. It puts us at risk of uncontrollable bleeding which can happen either from the external or the internal. Thin blood cannot form clots. As a result, when we get injuries, we are likely to lose a lot of blood. If the injury were severe, we would risk death from tons of blood loss. Vitamin K helps in blood clotting by aiding in the production of platelets. When it is enough in our bodies, it protects us from extreme bleeding. Fish oil reacts with vitamin K and inhibits it from forming enough platelets. As a result, blood becomes thin and cannot form clots.

B.     Makes the Liver Vulnerable

The liver is one of the most sensitive body organs. It helps in cleansing the blood and removing toxins from our bodies. It should be functional throughout. When the liver collapse, the entire body will suffer from toxins leading to collapsing of all other body organs. A study published in the Journal of Nutritional Biochemistry established that fish oils make the liver vulnerable. It becomes vulnerable to a fatty disease called nonalcoholic steatohepatitis (NASH).

NASH disease involves piling of fats around the liver. According to the study, fish oil interferes with the liver form. It also increases oxidation in the liver which leads to accelerated aging. Fish oil also impairs the cell function by decreasing the chain activity in the cell’s mitochondria. According to the study, fish oil disrupts the electron transport chain in the liver cells. The study concluded that NASH has other effects; it catalyzes other liver diseases such as liver cancer and liver cirrhosis.

C.       Introduce Mercury to Our Bodies

Mercury is a heavy metal that is toxic and does not leave the body once it passes through. Fish contains some considerable amount of methylmercury.  No matter where fish comes from, it always has high chances of having traces of mercury in it. Sea fish usually gets mercury from the contamination of the sea through pollution. On the other hand, mercury finds its way to farmed fish through food used to feed them. According to the Dietary Guidelines for the Americans, the consumption of fish oil must be regulated. According to the guidelines, the weekly intake of fish oil should not be more than 250mg/d.

This quantity will help minimize mercury intake. When the amount is exceeded, mercury deposits itself in the body. It is harmful to pregnant women as it also affects unborn babies; it affects their brain, which is more sensitive to this toxin. However, mercury toxins were found among big predator fish. A study at Tufts University recommends eating small fish such as salmons and sardines. According to the study, these fish contain negligible amounts of mercury (if any) as compared to the big fish.

D.     Extreme Drops in Blood Pressure

low blood pressure on monitor

Blood pressure can be fatal when it stops being normal. An increase or a decrease in pressure interferes with your heart health. Fish oil lowers blood pressure and can be dangerous when used by a person under high blood pressure medication. It can lead to low levels of blood pressure which puts your heart at risk of getting a stroke.

Fish oil has a lot of controversies that are yet to be clarified through research. For decades, it has been a part of a healthy diet. Although fish oil comes with a lot of benefits, the risks posed by using the oil cannot be ignored. We should always take the oil in small amounts as recommended by various bodies. When we adhere to such guidelines, we will enjoy the benefits and outdo the risks at hand.

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Does B12 Help Sexually?

Vitamin B12 is one of the many important vitamins that our bodies need. Any vitamin deficiency is linked to serious health issues, as it is the case with Vitamin B12 deficiency. Unfortunately, your libido as well can be affected by persistent Vitamin B12 deficiency.

In the following article, we explore the importance of Vitamin B12 in the human body and of course, all of the issues that can happen due to Vitamin B12 deficiency. Discover how Vitamin B12 deficiency can cause your libido to drop, and most importantly what you can do about it.

What causes your libido to drop?

As we know, libido is the term that refers to sexual desire. On the other hand, low libido refers to the decline in the sexual desire that can occur due to various reasons for both men and women.

In men, low libido is quite a common issue, usually occurring as a result of the decline in testosterone levels, especially during the aging process. However, there are numerous factors that can cause the testosterone levels to drop, and with that cause a decline in the libido in men. These factors include smoking, excessive drinking, stress, depression, various diseasesa nd disorders, etc.

Low libido is just one of the many issues that men experience due to the decline in their testosterone levels. Other changes that happen include loss of muscle and bone mass, hair loss, low energy levels, infertility, and many others.

The basic facts about Vitamin B12

B12 vitamin

Like all other B Vitamins, Vitamin B12 is a water-soluble vitamin, also known by the name of Cobalamin. Vitamin B12 is a valuable vitamin in the human body, with it also being the largest and most structurally complicated vitamin of them all. It is important for each person to satisfy his/her daily needs for Vitamin B12 as a way to prevent Vitamin B12 deficiency, which can lead to numerous health issues.

It has been estimated that between 1.5 and 15 percent of the American population are struggling with Vitamin B12 deficiency. One can use the natural sources of Vitamin B12 such as eggs, beef, pork, fish, cheese, yogurt, milk, etc. or a Vitamin B12 supplement to satisfy the daily requirements for this important vitamin. Vitamin B12 plays an important role in energy production, the production of red blood cells, and maintaining the normal function of the brain and the nervous system.

Treating low libido issues with the use of Vitamin B12

Vitamin B12, among the previously mentioned beneficial effects, plays a big role in maintaining the reproductive system, in both men and women, in perfect shape. There are quite a few beneficial effects that one can gain from the regular use of Vitamin B12. Men can use Vitamin B12 to improve sperm quality, motility, and count and prevent impotence from taking place in their lives. Infertility can be closely linked to Vitamin B12 deficiency in the male body.

In addition, Vitamin B12 deficiency has also been linked to early ejaculation – a common sexual disorder due to which the individual is not able to postpone the ejaculation, as it happens earlier than he or his partner would want to during the sexual intercourse. Early ejaculation is another problem that can be solved with the regular use of Vitamin B12, from either natural sources or a proper supplement.

If you are struggling with low libido issues, one of the things that your doctor can do is perform a blood test in order to determine whether or not you are struggling with a condition known as pernicious anemia. Pernicious anemia is a medical condition that develops due to the body’s inability to produce enough red blood cells. Pernicious anemia is one of the most common symptoms of Vitamin B12 deficiency, and it is also one quite common cause for a decline in the libido.

man looking down his crotch

If your doctor determines that it is Vitamin B12 deficiency that has been causing pernicious anemia to develop and cause a decline in your libido, the next step would probably be treated with Vitamin B12. Vitamin B12 supplementation and the natural sources of Vitamin B12 will help you get your Vitamin B12 levels up and rising and will eliminate your low libido issues. We would recommend adding a quality male enhancement pill, such as Male UltraCore to the picture as well, as to achieve the best results possible and improve your sex life as best as you can.

Fatigue and depression might be the causes of your low libido issues as well. There is no need to mention that these two issues are also commonly linked to Vitamin B12 deficiency. Again, Vitamin B12 supplementation or the natural sources of Vitamin B12 should do their job with helping you get rid of these symptoms and get your libido high as never before.


Are you struggling with low libido issues? Are you perhaps experiencing the inability to achieve and maintain a healthy erection, or the ability to postpone ejaculation during the sexual intercourse? Let us ask you this – How are your Vitamin B12 levels? Are you perhaps struggling with Vitamin B12 deficiency?

Yes, it is highly possible that it is your Vitamin B12 deficiency that has been causing your libido to drop. But the good news is that regulation in your Vitamin B12 intake will help you recover from these issues faster than ever, even faster if you add a quality male enhancement pills brand, such as Male UltraCore! Do not suffer in silence, get your Vitamin B12 levels in order and get your libido up and rising.

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Can Low Testosterone Be Treated?

You might not be the first man to struggle with low testosterone issues, but you might as well be one of the many men who are now happily living without these issues! What is the secret, you ask?

Today’s article will explore the possible causes for low testosterone levels, and most importantly focus on treating them. But that is not where we decided to stop. What we share are easy, functioning ways that will get you to prevent any drop in your testosterone levels in the near future. That sounds pretty good, doesn’t it not? Read on and find out more about it!


Testosterone is the key reproductive hormone in the male body responsible for its development as it should throughout life, especially during the period of puberty. However, after the age of 30, the levels of testosterone start to drop, similar to how the levels of estrogen and progesterone in the female body start to drop during the period of menopause.

As expected, certain changes start to happen. There are a lot of signs that point to lower than usual testosterone levels. These changes include hair loss, muscle mass loss, bone mass loss, a decline in the male libido and sexual stamina, and even depression among other changes. However, the normal aging process is not the only factor in the decline in testosterone levels.

having problems with his male bits

Unfortunately, there are many other causes for low testosterone levels, among which are smoking, excessive use of alcohol, prostate cancer, stress, injury to the testicles, obesity, etc. But the changes that happen due to the decline of testosterone levels are not the only problem. There are many complications that are linked to low testosterone levels. Among these would be depression, anxiety, relationship problems, and many others that can happen.


Let us start off by saying that not only have you come to the right place, but there are also high hopes for solving your problem!

Low testosterone levels are usually quite easy to be treated. The treatment process includes the proper steps to identify the root of the problem and working to either treat or eliminate the cause itself. In the middle of that process, your testosterone levels will start to improve, and you should be able to continue with your life as it was before the problem ever occurred.

But that does not mean that you cannot do anything to help that process speed up. In the following, we will share some quite effective, yet easy tips on how to improve your testosterone levels and at the same time, how to prevent its decline in the near future.

Eliminate any unhealthy habits

Smoking, excessive drinking alcohol, and the use of drugs have all been linked to numerous health risks, one of which is low testosterone levels and various sexual dysfunctions as a result, including early ejaculation, low libido, and erectile dysfunction. If you are a fan of cigarettes, alcohol, and drugs, you might want to think about eliminating these unhealthy habits of yours in order to improve your life overall.

Start exercising daily

Physical activity is what will keep your body healthy and fit, and your mind sharp at all times. In addition, it is what will help you with your low testosterone levels and any of its signs and symptoms, including the common complications. If you do not have the habit to visit the gym or go on a run a couple of times a week, you might want to reconsider your habit and decision to lay off physical activity.

Choose a fun and engaging physical activity such as cycling, jogging, running, weight lifting, hiking, etc. and experience the hype that many people enjoy in due to physical exercise. Your testosterone levels improving will be just a plus when you think about the whole experience afterward.

Relax your body and mind

If you remember, we mentioned stress being a major factor in the decline in testosterone levels and the development of sexual disorders as a result, among other symptoms. If you find stress being the cause for your low testosterone levels, then you might want to do everything that you can to get some relief. We would recommend signing up for a yoga class, trying meditation, or simply hitting the bed early and getting the 7-8 hours of sleep that you know you deserve.

Trying male enhancement pills

blue male enhancement supplement pills

The great number of men struggling with low testosterone levels has given some smart people a great idea. They have come up with the idea of producing male enhancement pills made by using natural ingredients only. As they are not approved by the FDA yet, one does not require a doctor’s prescription to get their hands on a bottle of quality male enhancement pills, such as Male UltraCore. Go ahead, make your research and order yourself a bottle of some quality male enhancement pills, such as Male UltraCore and experience the great beneficial effects that come with their use!

Watch what you eat

Your body will thank you for what you have been feeding it, as long as you choose healthy diet instead of junk food, processed foods, artificial sugars, energy drinks, and everything else that is known to do more harm than good to your body. Make sure that your body consists of lots of clean proteins, healthy fats, fibers, minerals, and vitamins, to achieve great health and wellbeing.


In conclusion, testosterone levels can be caused to drop by numerous different factors. Living with its symptoms is not an easy thing to do, as it harms your physical and mental health in addition to harming your relationship with your partner. But do you know what is easy? Treating the low testosterone levels, when you use the right treatment methods, that is. In today’s article, we explored a path towards improvement in testosterone levels with these easy and effective tips and tricks. Now, it is up to you to use them!

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How Can I Improve Erectile Dysfunction?

Also called impotence, erectile dysfunction is a medical condition in which a man is unable to get and keep his penis erect for satisfactory sexual activity. It can strike men of all ages, but is more common in men who are over 40 years old. A study found that as soon as a man reaches the age of 40, his chances of getting erectile dysfunction is at 40%, and, once he gets to 70, his odds shoot up to 70%.

What causes erectile dysfunction?

When it comes to sexual arousal in men, there are complex processes that occur that involve different parts of the body, including the brain, nerves, hormones, blood vessels, and muscles. If any one of these is not working right, there is a possibility of developing erectile dysfunction or some other health problem.

The causes of erectile dysfunction can be classified into physical and psychological. Below are examples:

Physical Causes

  • High blood pressure

Also known as hypertension, this problem arises due to the higher pressure that your heart and blood vessels is exposed to, and raises your risk of a stroke or a heart attack.

  • Cardiovascular disease

These are illnesses that are brought about by blocked or narrowed blood vessels, making you prone to a stroke, heart attack, or angina.

  • Diabetes

This disease is characterized by higher than normal blood glucose or blood sugar levels in the body. Among its common symptoms include increase thirst and urination, exhaustion, vision problems, and slow rate of wound healing.

  • Sleep problems

Sleep apnea, sleep deprivation, and insomnia are examples of prevalent sleep problems that prevent a person from getting sufficient sleep every night. They cause a variety of side effects, such as poor concentration and memory, mood swings, and low energy levels.

Psychological Causes

  • Stress
depressed naked man in bed

Being stressed triggers several physical symptoms that can negatively impact your day-to-day life. Usually, a stressed individual experiences headaches, muscle pains, increased heart rate, low energy, infections, and lack of sex drive.

  • Mental health problems

There are different types of mental health problems that affect one in four people every year.  A couple of the most common ones are anxiety and depression, and some rare ones are bipolar disorder and schizophrenia.

How is erectile dysfunction diagnosed?

Men who suffer from erectile dysfunction manifest the following symptoms:

  • Have trouble getting and/or maintaining an erection
  • Decreased libido or sex drive

If you experience these, you are likely to be afflicted with this disorder. You should go see a doctor right away to get an official diagnosis.

At the doctor’s office, you may be asked a number of questions regarding your sex life to help evaluate your condition. It is important that you provide honest answers for accurate diagnosis. Here are examples of queries that you may get:

  1. When did you first experience problems with your erection?
  2. How long has it been bothering you?
  3. How sexually active are you right now?
  4. In a scale of 1 to 10 with 10, how firm or hard are your erections?
  5. Does the firmness of your erections vary depending on the circumstance, such as if you are masturbating, receiving oral, or having sex with different partners?
  6. Do you feel penis pain when penetrating?
  7. Are you having trouble achieving orgasm or ejaculating?

In addition to these erectile-specific questions, you may be asked a few more that focus on your medical history and lifestyle habits. You should be ready to inform your doctor about any past surgical procedures you have been through, prescription medications that you have taken, recreational drugs that you have tried, and your alcohol or smoking habits.

Also, you will have to undergo some screening tests to detect any underlying disease that may be causing your erectile dysfunction. Your doctor may give you the following tests:

  • Physical examination

for a close examination of your penis, testicles, and nerves

  • Blood test

to look for any signs of low testosterone levels, diabetes, and other health problems using your blood sample

  • Urine test

to look for any signs of diabetes or any other medical issues using your urine sample

  • Ultrasound

to check if there are blockages in the blood vessels that may disrupt blood flow to your penis and cause the erectile issues

  • Mental health check

because some cases of erectile dysfunction are due to poor mental health, your doctor may require you to undergo a psychological exam to verify

What should you do to improve erectile dysfunction?

Usually, health professionals recommend two treatment solutions for erectile dysfunction — by taking oral medications and by making a lifestyle change.

The United States Food and Drug Administration has approved the use of oral phosphodiesterase-5 inhibitors or PDE5 inhibitors as a first-line of treatment for erectile dysfunction. The common generic brands available today are:

man holding ED pill
  • Avanafil
  • Sildenafil
  • Vardenafil
  • Tadalafil

These medications can lower blood pressure levels in the body, suppress headaches and nausea, and fix the body’s erectile mechanisms for better performance in the bedroom.

For men whose erectile dysfunction are a result of poor lifestyle choices and habits, committing to living a healthy lifestyle by doing the following should tremendously help improve their condition:

Lose weight

The excess fats and pounds in the body endangers the heart and blood flow to the penis, so start losing weight by eating more fruits and vegetables, and foods that contain healthy proteins, fats, and carbohydrates.

More physical activity

Living a sedentary lifestyle can be harmful to your health over time, so try to be more active everyday. You should establish a regular exercise or workout routine that can work your heart, lungs, muscles, and other vital parts to promote better blood flow to your penis and boost your stamina and endurance for sex.

No more alcohol, drugs, and smoking

Abuse of alcohol, illegal drugs, and cigarettes not only can increase your risk of heart, lung, liver, and brain diseases, but they can also bring about erectile dysfunction and other long-term, life-threatening conditions.

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Does Working Out Help You Sexually?

There are many health benefits to working out. It enhances your cardiovascular and immune functions, boosts your memory and concentration, helps in fat burning and weight management, and strengthens your bones and muscles. In addition to that, it can improve your sex life too, and help you and your partner have a lot more fun and enjoyment in the bedroom.

Below are the different ways working out positively affects you sexually:

1. It boosts your self-esteem

Working out can give you a fit and trim body that you can be proud of. It can prevent feelings of embarrassment and self-consciousness that commonly haunt people who are dealing with weight problems.

If you are overweight or obese, you sometimes cannot help but second guess yourself or stop yourself from getting out of your comfort zone. But, if you work out and lose weight, your life will be better and happier.

making love with passion

Once you get down to your ideal weight, every time you shop for clothes, you no longer have to go to the plus-size section to find something that fits you, or have to settle for a style that you do not like just because it is the only thing that is large enough on the rack for you. During sex, you no longer have to be hesitant about taking your clothes off because you think your gut and flabs are gross, or have to limit yourself to certain sexual positions just because you do not want your partner to see your stretch marks.

With a boost in self-esteem, you will feel sexier and become more attractive to other people, and your sex life will improve too.

2. It enhances the blood circulation in your body

Your cardiovascular health plays an important role in your sexual functions. If you have a healthy heart, pumping blood for the different parts of your body should be easy and hassle-free. However, if your heart is weak or your blood vessels are narrow or blocked, you will not be able to get enough blood flowing to your penis, resulting to difficulty getting or maintaining an erection. If this happens, you and your partner will only have disappointing times in the bedroom that may put a serious strain on your relationship.

To keep your heart healthy, you should do cardio exercises everyday. There are different types of routines that offer varying levels of intensity, and you can select the ones that are suited for your physical fitness level.

Usually, for beginners, brisk walking, running, and swimming are recommended. Jumping rope, stair climbing, and cycling are excellent options that should be able to enhance your cardiovascular functions as well.

3. It helps you perform at your best in the bedroom

Several studies have found that men who regularly exercise showed significantly higher grades on frequency of sexual activities, number of satisfying orgasms, and efficiency of sexual functions during intimate moments. They also noted that men who are in good physical shape were able to get and keep their erections firmer and longer, and pleasure their partners without any issues.

By having a regular workout or exercise routine, you can increase your heart rate, improve your breathing technique, and strengthen your muscles, giving you higher levels of libido and allowing you to perform much better in bed.

4. It promotes flexibility and stamina

sensual yoga couple

There are certain workout regimens that can help make you more flexible. For instance, if you do yoga regularly, you can work different muscle sets in your body that you probably did not know exist. With improved flexibility, you can be more adventurous with your sex partner, and try different positions for greater satisfaction and pleasure.

Working out can also make you stronger and boost your stamina. Say goodbye to the days when you run out of breath even after only a few minutes of action, or feel aches and pains from sex you had several days ago. With regular exercise, you can build stronger bones and muscles, and raise your stamina level for longer-lasting sexual moments.

5. It lowers your stress levels

There are many things that can cause stress in life. For many people, it is their work or school, and, for some, it is their finances or relationships. Whatever the cause of your stress is, it is crucial that you find ways to prevent it so as not to hurt your sexual health.

According to health experts, subjecting your body to too much stress can lead to debilitating effects that can reduce the quality of your sex life. Over time, this can progress to decreased sex drive, erectile dysfunction, low sperm count, and low testosterone levels, and can seriously ruin you not only sexually but also mentally, emotionally, and physically.

To fix that, you should be more physically active. Every time you exercise, your body releases feel-good hormones that can reverse the effects of stress, so try to do it as often as possible, even for just 20 to 30 minutes a day.

Important things to remember

Even though working out has a lot of good things to offer for your sexual health, it can also be dangerous if done too much. If you work out for three or more hours on a day-to-day basis, you are not allowing your body to repair and recover. Any soreness, pains, aches, and tears that you have will take longer to go away and heal. You will also become more likely to suffer from injuries. Because of these, instead of improving your health, you will only make everything worse.

Before starting a workout routine, it is best to talk to your doctor or a fitness expert. You may be suffering from certain health issues that may call for extra care and attention when you exercise, or you may not be fit enough to try even some of the simplest beginner exercises. Do not force yourself to do routines that are way beyond your fitness level, and listen to the advice of health professionals.

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How Can I Raise My Testosterone Levels Naturally?

Keeping testosterone levels normal is essential to a man’s sexual and reproductive health. The primary sex hormone in men, testosterone plays a vital role in many male reproductive system functions that contribute to overall health and wellbeing. A shortage or excess of it can bring about side effects that can be problematic and cause complications that can affect different aspects of your life.

Functions of testosterone – Why is testosterone necessary?

In men, testosterone is necessary in the following bodily functions:

  • Bone maturation
  • Bone strength and density
  • Muscle strength and mass
  • Development of the penis and scrotum
  • Growth of facial hair, underarm hair, and other body hair
  • Deepening of the voice

And, during puberty, it is especially important for the:

  • Formation of spermatogenic tissue
  • Production of healthy sperm
  • Development of facial structure, i.e. chin, jaw, brow, nose, and others

Know your testosterone levels – What are normal testosterone levels?

A man’s testosterone levels increase from birth through puberty, and usually peak once he is in his 20s. Then from there, his testosterone levels start to slowly decline. According to a study, from between 30 years old to 50 years old, men experience a 1% decrease in their testosterone levels each year.

You can determine how much testosterone you have in your body by going through a testosterone levels test. Testosterone levels are measured in nanograms per deciliter or ng/dL.

For your testosterone levels to be considered normal, they should fall within the following range:

  • Teens – between 100 ng/dL and 1,200 ng/dL
  • 20s and older – between 240 ng/dL and 950 ng/dL

You should go see your doctor to get a testosterone levels test.

Low testosterone – What are the dangers of not having enough testosterone in the body?

If your testosterone levels test results show that you have low testosterone, you become at risk of the following:

emaciated guy looking down his junk
  • Lack of body hair
  • Impaired growth and development of the penis and testicles
  • Disproportionate growth of the arms, legs, and other body parts
  • Breast enlargement

And, if not treated right away, your low testosterone levels can cause more serious complications, such as:

  • Muscle and bone loss
  • Reduced libido or sexual desire
  • Erectile dysfunction
  • Infertility
  • Osteoporosis

Treating low testosterone – What are natural ways to increase testosterone levels?

Because of the big role that testosterone takes on in the proper functioning of a man’s body, making sure that there are enough amounts of it produced by the body should be of utmost importance. If you have low testosterone, you should try the following to naturally boost your testosterone levels:

1. Eat a healthy and balanced diet

 Foods that are rich in the right kinds of carbohydrates, fats, and proteins can do a lot of wonders to your body’s testosterone levels. They can provide the necessary nutrients that can facilitate testosterone production by your testicles.

Examples of these foods are dark chocolates, nuts, olive oil, salmon, tuna, avocado, cheese, eggs, beans, bananas, apples, and whole grains.

In addition to improving your sexual functions, these can help improve your digestive, cardiovascular, and immune systems, and lower your risk of high blood pressure, heart attack, high cholesterol, diabetes, infections, and other diseases.

2. Exercise

An increase in physical activity can be greatly beneficial to your sexual health. If you do aerobic exercises, weight lifting, or resistance training regularly, your body will experience a testosterone boost that should get your testosterone levels back to normal.

Health and fitness experts recommend that adults get at least an hour and 15 minutes of high intensity exercise or two and a half hours of moderate level exercise a week for health maintenance. Try brisk walking, running, swimming, cycling, deadlifts, bench press, squats.

With a regular exercise regimen, you not only can enjoy a testosterone increase but also strengthen your heart and lungs, build stronger muscles, burn calories faster, and protect yourself against illnesses and diseases.

3. Reduce stress

Many studies have found that stress can increase the body’s production of cortisol, which is a hormone that shuts down testosterone. So, if your cortisol levels are high, your testosterone levels automatically dip.

One of the things that can trigger a rise in cortisol levels is stress. If you are always stressed due to work, family, finances, or school, you are making your body release more cortisol than it should, resulting to decreased testosterone levels. Usually, when this happens, there is a noticeable increase in food intake, causing you to gain weight and store excess and unnecessary fats in your body.

taking a relaxing work break

For the sake of your health, you should look for ways to better manage your stress. Do not overwork yourself and try to stay away from stressful situations. Try yoga, meditation, and other activities that can relax and calm your mind. Go seek professional help if you think your situation requires it.

4. Spend time outdoors

Vitamin D is one of the many essential nutrients that play a big role in the growth and development of health testicles for testosterone production. It can be found in several foods and supplements, as well as the sun.

To increase your testosterone levels, you should set aside at least 15 minutes of your time per day outside to feel the warmth of the sun and supply your body with vitamin D. The more often you do this, the faster your testosterone levels can improve.

With more vitamin D in the body, you can also enhance your body’s ability to absorb phosphorus and calcium, and strengthen your immune functions. You can also grow stronger bones and teeth, and avoid a wide range of diseases, including multiple sclerosis, cancer, and diabetes.

5. Get enough sleep

The amount of sleep that you get can greatly influence your quality of life. If you sleep 7to 8 hours a night, your body is well-rested, and you are more capable of performing your tasks efficiently. However, if you only get a few hours each night, your mood and focus suffer, your energy levels are low, and your testosterone levels decline.

Work on your sleeping environment to make it conducive for comfortable and uninterrupted sleep. Change your linens and avoid using your laptop or phone while in bed. Do not hesitate to consult a doctor to help you find a cure for your sleeping problems.

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Is Vitamin B12 Good for Erectile Dysfunction?

There are many men around the world who are suffering from erectile dysfunction. They cannot enjoy sex so much because they have trouble getting their penises erect for sexual intercourse. Because of that, they get into conflicts with their sex partners, and feel their self-confidence decline.

Due to the prevalence of erectile dysfunction, many look for ways to treat it fast. One of the treatment solutions that you may come across in your search is vitamin B12. What can vitamin B12 do for men who cannot get an erection or keep an erection long enough to satisfy their partners? Let us take a look at the roles of vitamin B12 in the human body.

What is vitamin B12?

Among the eight types of B vitamins, vitamin B 12 is the biggest and most complex, structure-wise. It plays a key role in cellular metabolism, DNA synthesis, and production and development of red blood cells, and is associated with a man’s fertility and erectile functions.

With vitamin B12, you can lower your risk of megaloblastic anemia, which is a type of anemia that causes weakness and exhaustion. You can also enjoy better mood and higher energy levels each day, better concentration and cognitive function, and prevent memory loss and immune disorders.

Where can you get vitamin B12?

There is a long list of healthy foods that can give you the vitamin B12 that you need for good health and wellbeing. Below are some examples:


foods rich in vitamin B12

An excellent source of protein, clams are overflowing with vitamin B12, omega-3 fatty acids, and other essential nutrients that promote sexual and reproductive health. They can also help prevent certain types of cancers and improve your skin health.


Low-fat cuts of beef can provide you enough vitamin B12 to boost your erectile health. They are best prepared roasted or grilled to preserve their vitamin B12 content. For every 100 grams of beef, you can get about 6.2 micrograms of vitamin B12.

Lamb liver

With a high concentration of vitamin B12, eating lamb liver can enhance your penile performance. Because it is also rich in vitamin A, vitamin B2, selenium, and copper, it can keep your different vital organs functioning properly, and ward off infections and diseases that can threaten your health.


A widely consumed fish, tuna is filled with different kinds of essential nutrients, including vitamin B12, protein, vitamin A, vitamin B3, phosphorus, and selenium. It can help reduce your odds of developing erectile dysfunction, and keep you from gaining weight and suffering from high cholesterol, high blood, and other complications.


A glass of milk a day can help improve your penis health, thanks to its high levels of vitamin B12. It is also a great source of calcium, so it can strengthen your bones and teeth, prevent osteoporosis and other bone disorders, and facilitate enzyme production and functions.

How much vitamin B12 do you need?

The vitamin B12 concentration that your body requires is dependent on your age. Here are the recommended vitamin B12 amounts for the different age groups:

  • Children 8 years old and below – 0.4 micrograms to 1.2 micrograms
  • 9 years old to 13 years old – 1.8 micrograms
  • 14 years old to 18 years old – 2.4 micrograms
  • 19 years old and above – 2.6 micrograms

What happens if you are not getting enough vitamin B12?

Lack of vitamin B12 in the body can lead to vitamin B12 deficiency, which is a problem that can bring about several symptoms and complications.

Usually, if your body has a shortage of vitamin B12, you are likely to experience warning signs, such as weight loss, appetite loss, constipation, weakness, and exhaustion. In some cases, people who have low vitamin B12 levels may also suffer from poor memory, soreness of the tongue or mouth, depression, or difficulty balancing.

If not dealt with right away, vitamin B12 deficiency can lead to more serious health issues that include:

Low energy levels

Because of low energy, carrying out even the simplest tasks can become difficult. If you are an athlete, you will notice a drastic decline on your performance, and a longer time needed for recovery.

Heart disease

The chances of suffering a stroke or a heart attack increase if your vitamin B12 levels are low, as your body’s red blood cell production is impaired.

What is the link between vitamin B12 and erectile dysfunction?

man concerned with erectile dysfunction

Several studies have found that there is a link that exists between vitamin B12 and erectile dysfunction. According to them, if there is a deficiency in vitamin B12, there is an increased risk of not only erectile dysfunction but infertility as well.

Two of the functions of vitamin B12 is facilitating DNA formation and duplication, and promoting the formation of healthy red blood cells. If these are carried out properly, your brain function and cellular metabolism are enhanced, resulting to improved sexual function. Your testicles’ ability to produce enough sperm with good structure, quality, and motility is also improved.

There was also one study that proved that vitamin B12 can stimulate blood circulation and strengthen the nerves in the penis, which can lead to more satisfactory erectile functions and fewer embarrassing moments in the bedroom.

Are there vitamin B12 supplements available?

If you need more vitamin B12 than the foods listed above can give, you can look into vitamin B12 supplements. Sometimes, the human body has trouble absorbing vitamin B12 that comes from foods, so supplements are a good alternative.

Almost all the over-the-counter multivitamin products that are available these days contain vitamin B12, so it should not be difficult to find one to use for your needs. There are also supplements that contain only vitamin B12, or with other B vitamins and folic acid too, if that is what you prefer.

Supplements that require a doctor’s prescription also exist, and they come in the form of a vitamin B12 shot or a vitamin B12 nasal gel. These prescription medications are usually given as a treatment for vitamin B12 deficiency patients.

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What Happens if Testosterone is High in Males?

A lot of people think that if your testosterone levels are extremely high, it would make you overly aggressive. It is, in fact, true that excessively high testosterone levels can affect your behaviors.

This is why doctors don’t often prescribe testosterone replacement therapy when your T levels are already in the normal range, to prevent your levels from shooting up so high that it causes behavioral and health problems.


A major sex hormone that plays various important roles in many bodily functions, testosterone is produced in small numbers by women in their ovaries, while most of the testosterone production in men is taken cared of by the Leydig cells in the testicles.

For men, having normal levels of testosterone is necessary even before you’re born. Otherwise, you’ll have problems with the formation and development of your testes and penis. During puberty and all through your adult life, you also need sufficient amounts of testosterone, otherwise you’ll have issues with your reproductive and sexual health.

Of course, the amount of testosterone you need to produce will vary depending on your age. For male children around 11 years old, testosterone levels of 130 ng/dl are already considered high. Normal testosterone levels spike during adolescence, wherein young men 12-13 years old typically need around 800 ng/dl of testosterone.

After that, your testosterone production then peaks. From 14 to 18 years old, the high range for testosterone levels of young men are at around 1,200 ng/dl. As you grow older, your androgen production will then naturally decline. Clinically speaking, if your testosterone levels are around 220-300 ng/dl, then that’s already considered low.

You will then need to find ways to boost your testosterone levels so that you don’t suffer from the health issues that are usually related with testosterone-deficiency such as low libido, poor sexual function, and loss of bone and muscle mass.

You can opt to raise your testosterone levels naturally by making dietary and lifestyle changes, or by seeking testosterone replacement therapy. But you also need to be careful that your testosterone levels don’t go overly high, otherwise, there will be health consequences too.

Health Problems Linked to Excessive Testosterone Levels

Having excessively high levels of testosterone can lead to many health problems such as the following:

adult acne in men
  • Acne and other skin reactions

High testosterone levels can lead to overly stimulated oil glands, which can then result in overproduction of sebum and acne.

  • Sleep apnea and other sleep problems

According to a 2014 study, higher total testosterone levels is closely linked to shallow sleep, especially among overweight and obese men. Furthermore, two-thirds of the men who participated in this study suffered from obstructive sleep apnea.

  • Testicular shrinkage

Men who have been taking anabolic steroids for a long time may experience testicular atrophy wherein their testicles actually shrink in mass and size. Testosterone replacement therapy may also cause your testicles to shrink.

External sources of testosterone cause your body to stop producing gonadotropin-releasing hormone (GnRH) and luteinizing hormone, which causes your testicles to actually stop producing testosterone, thus leading to testicular shrinkage.

  • Reduced sperm production

When men take too much testosterone and anabolic steroids, the brain may think that your high testosterone levels are a result of your testicles producing too much testosterone. The brain then reduces its stimulation of your testicles, which then results in reduced sperm production.

  • Benign prostatic hyperplasia

Testosterone is responsible for regulating the growth and function of the prostate gland. Having too much testosterone can make the prostate gland cells grow exponentially, and such rapid growth can lead to benign prostatic hyperplasia.

  • Growth of existing prostate cancer

Scientists have long established that prostatic cancers are very much influenced by androgens like testosterone, and that testosterone deprivation can actually slow the progression and growth of prostatic cancer. In contrast, extremely high testosterone levels can promote the growth of prostate cancer.

  • Deep vein thrombosis

One study showed that among men with deep venous thrombosis-pulmonary emboli, a condition wherein a blood clot travels to the lungs, there was a high prevalence of usage of exogenous testosterone like testosterone replacement therapy and anabolic steroids.

  • Breast enlargement

Although commonly associated with high estrogen levels, gyno or gynecomastia in men may also happen as a result of hormonal imbalances and extremely high testosterone levels. This is actually quite common among bodybuilders who regularly use high doses of testosterone.

Behavioral Impacts of High Testosterone Levels

Aside from the physiological effects of having excessively high testosterone levels, there may also be behavioral effects. For instance, high testosterone levels can lead to heightened aggression, which can further result in increased risk-taking behaviors.

High testosterone levels can also result in impaired judgment and negatively affect your decision-making skills. This means that you may find yourself making impulsive decisions more frequently.

Depending on your social circumstances, the effects of high testosterone levels may also vary. There have been studies that showed that when competition is present, high testosterone levels may lead to anti-social behaviors. On the other hand, when there’s no competition, high testosterone levels may fuel pro-social behaviors and fierce protectiveness.

The Best Way to Maintain Hormonal Balance

If your testosterone levels are on the lower limit of normal ranges, you may want to think twice about getting testosterone replacement therapy even though you may already be experiencing weakness, fatigue, or a reduced libido.

man taking testosterone pills

Instead, you can try improving your diet or taking dietary supplements that can help you boost your androgen production. For instance, Male UltraCore, the leading supplement for enhancing male sexual performance, can help increase your free testosterone levels, as well as your total testosterone levels.

Male UltraCore contains natural ingredients like Tongkat Ali and fenugreek which can help improve your hormonal profile. Tongkat Ali, for example, is especially beneficial for men who are under chronic stress. The herb helps to lower cortisol levels while raising your levels of total testosterone concentration.

On top of improving your hormonal balance, Male UltraCore can also help enhance your sexual prowess by increasing your libido and sexual stamina, as well as by improving your erectile function.

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* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.