7 Tips for Men to Boost Their Sexual Performance

Diet, exercise, and even the sun can be very helpful

If you are unhappy with your sex life, you should do something about it. But this doesn’t just mean learning new positions or eating more oysters. The key to great sex is often about preparation – what you’ve done ahead of time to get ready for the big moment.

Thinking about sex as a sport and yourself as a professional athlete can help you get in the right mindset. Pros don’t just show up on game day and expect to have success without putting in the work. To improve your performance, these are the things you need to start doing:

Get moving

Exercise is one of those things that seems to have nothing but positive effects on many aspects of our lives, and sex is no exception. Not only will regular cardiovascular exercise get you in better shape – and improve heart health – it can also give your libido a nice boost. And resistance training has been shown to increase the testosterone and growth hormone which influence sex drive, as well as better body composition and a host of other benefits.

Eat the right foods

You may eat plenty of fruits and veggies, but are they the right ones? There are certain varieties that may improve your sexual health. Garlic and onions, for example, increase blood circulation. Peppers and chilies can reduce inflammation and hypertension. Potassium-rich bananas can help lower your blood pressure.

Other foods to consider adding to your diet include fish like salmon and tuna. They have omega-3 acids which are good for blood flow. Foods with vitamin B – such as poultry and kidney beans – are good for keeping hormone levels balanced. A key to increasing testosterone – sorry vegetarians – is eating plenty of protein, often in the form of zinc-rich meat, as well as eggs; the cholesterol found in the yolk is actually a precursor for testosterone in the body.

Cut out the bad stuff

You know that smoking is bad for your health, but you may not realize how much of a damper it puts on your sex life. A study found that men who don’t smoke had twice as much sex as those who do. Alcohol is another thing that could be hurting your performance. Sure, a drink or two is fine, but more than that could really hurt your performance.


Stress can be a killer – sometimes literally – in all areas of life, but you may especially feel the effects in the bedroom. For one thing, it can crush your libido, so you may not even want to have sex. Plus, it could affect your ability to achieve and maintain an erection or have an orgasm. Exercise is often a good way to lower stress levels, in addition to its many other benefits mentioned prior.

Practice on your own

Going back to the athlete analogy, all professionals need to spend a certain amount of time honing their skills, and much of this is often spent alone. You can (ahem) also train for sex. If longevity is a problem for you, masturbating may help you learn to make things last longer. It also relieves stress and “helps keep your sexual pilot light on, says Megan Fleming, Ph.D., a sex and relationship therapist.”

Soak up some rays

Our bodies naturally produce melatonin, which is a hormone that helps us sleep. The downside is that it quells sexual urges. Getting outside can help, as sunlight slows down melatonin production as it takes charge of our sleep-wake cycle.

It also boosts serotonin, which is the neurotransmitter that provides a sense of wellbeing, and provides plenty of Vitamin D. Vitamin D isn’t really a “vitamin” at all; it’s a prohormone that is responsible for regulating everything from cell division to the immune system. And adequate levels of it are necessary for healthy levels of testosterone.

Try something new

If you’re looking for additional ways to improve your sexual performance, it could be time to think about something new. GAINSWave® is a procedure that uses high-frequency, low-intensity soundwaves that enhance blood flow to the penis.

Not only do these soundwaves stimulate the growth of new blood vessels, they also break up blood-blocking plaque from existing vessels. GAINSWave may be able to help with erectile dysfunction as well as improve overall sexual performance in men who don’t have ED. Find a provider near you to learn more.

Alvaro Ocampo M.D.

Dr. Ocampo is an expert physician specializing in anti-aging, hormone therapy, pathology and environmental medicine. He received his medical degree from Columbia State Medical School in Montreal, Canada. Dr. Ocampo’s comprehensive medical experience includes working as medical officer for the U.S. Public Health Service and C.D.C, National Institute for Occupational Health, medical director for the U.S. Public Health Service, and as a Principal Investigator for American Pharmaceutical Companies.