The Caveman’s Guide to Better Sex
The Caveman Diet and Exercise Program can give you better sex and a healthy metabolism. This program promotes healthy blood vessels, maximizes testosterone levels, and helps maintain a fit, lean body. The following guidelines are important for good health and sexual performance:
Do 30-90 minutes of moderate to vigorous-intensity exercise most days of the week. Regular exercise contributes to metabolic health, which optimizes blood flow control in the penis, increases testosterone, and gives you the energy and libido for good sex. An Austrian study, led by Christian Kratzik, found that exercising 100-400 minutes per week (expending 1,000 to 4,000 calories per week) improved erectile function. Develop well-rounded aerobic fitness by doing a variety of exercises such as walking, jogging, cycling, swimming, and hiking. Cavemen were movers; they had a well-rounded physical fitness that prepared them for life’s challenges.
Do whole-body resistance exercises. Perform a variety of whole-body resistance exercises using weights or bodyweight. Kettlebells, Olympic barbells, heavy stones, dumbbells, and farmer’s bars build well-rounded muscular fitness. Muscle overload boosts testosterone, increases testosterone receptor density (makes the hormone work better), helps control abdominal fat, increases muscle mass, and enhances self confidence— all critical for sexual performance.
Eat a caveman diet— high in fruits, vegetables, nuts, lean grass-fed meats, and seafood. A good diet promotes metabolic health, prevents free radical cell damage that impairs sexual function, and provides the energy you need to be a dynamo in the bedroom. Eat a variety of fruits and vegetables every day. Consume enough calories and protein (1 to 1.5 grams of protein per kilogram bodyweight) to maintain testosterone levels and support a healthy, vigorous lifestyle. This includes eating fish, lean meats, and poultry.
Supplements may boost sexual performance. Horny goat weed, yohimbine, pycnogenol, green tea, and arginine may improve sexual health. Vitamins E and C may help maintain testosterone levels by preventing free radical damage to the hormone. Free radicals are highly-reactive chemicals produced naturally during metabolism that promote aging, destroy DNA, and depress the immune system. Protein supplements may help promote weight control and preserve muscle mass when losing weight.
Lose weight. Increased body fat, particularly if carried in the abdomen, decreases testosterone levels, makes you less desirable to women, and promotes erection problems. Burning more calories than you consume, through a sensible program of exercise and diet, reduces abdominal fat and beefs up blood testosterone levels. In turn, higher testosterone levels help manage body fat and improve sexual performance.
Don’t overtrain. Balance training and recovery, because excessive exercise depresses testosterone and impairs sexual performance.
Get enough sleep, and minimize harmful stress. Too much stress and lack of sleep depresses testosterone, increases cortisol (a catabolic stress hormone), and lowers libido. Learn to distinguish good stress from bad. Good stress makes you grow emotionally and physically and perform at top levels. Bad stress grinds you down and impairs the immune system. Don’t sweat the small stuff!
Think like a winner. Cavemen were biological winners, and their genetic development reflected millions of years of evolutionary success. Mental state has a profound effect on testosterone levels and sexual performance. Testosterone levels go up after winning an athletic contest, but go down after a loss. Assertive behavior followed by a rise in status leads to an increase in testosterone levels. Developing a winning mental attitude sets you up for great sex and success in life.
Stay sexually active. Cavemen had lots of sex when they could get it. The best advice for maintaining sexual health is to practice, practice, practice! Frequent, good sex increases testosterone and improves metabolic health, which leads to more and better sex.
See your doctor. Medical problems, such as diabetes and neurological disorders, can impair sexual performance. Training and diet may not be enough, so get checked out to rule out health problems. Many aging men, even those in their 30s and 40s, can benefit from hormone supplements. Testosterone and growth hormone supplements may be just what the doctor ordered to rejuvenate your sex life.
Metabolism and its control evolved to work best in response to regular physical activity and the caveman diet. In less than a century, the modern diet has disrupted metabolism that evolved during millions of years. The Caveman Diet and Exercise Program will help you master your metabolism in a way that is consistent with your genes.