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Sexual Fitness Program

The following are recommendations for a sexual fitness program:

1. Diet: Stressing fruits, vegetables, fish (particularly wild Alaska Salmon, Tuna and Mackerel), Tofu. Nuts, fiber (cereal, apples). No red meats. Avoiding fried foods, smoked meat, butter and margarine. Foods that may enhance sexual function include avocado, salmon, blueberries, banana, dark chocolate, fennel, arugula, extra virgin olive oil, asparagus, nuts, ginger, garlic, spinach, cereals, garlic, chili peppers, asparagus, apples, carrots, green tea.
2. Exercise: Includes gradual increase in walking briskly each day gradually increasing the distance. Ideally walking one or more miles per day waving your arms as you proceed. A minimum of three times a week should be done although daily walking is more ideal. Swimming in a pool with increased distance of laps three times a week. When resting at the sides of the pool bending your knees many times and kicking hard are good. Bicycle riding several times a week is good conditioning. Stretching exercises of the back, knees, arms and legs should be done a minimum of fifteen minutes each morning. Weight lifting with gradual increase in amounts. Push-ups every morning for ten minutes.
3. Sleep: A minimum of eight hours per night of sleep.
4. Reduce Stress: Reduction in stress and improvement in a happy easy going life style.
5. Supplements: L-arginine starting from 1 gram daily per day and increasing up to 3 grams per day over a two week period.
   • Pycnogenol 80 mg once daily
   • Horny Goat weed 2- 500 mg capsules daily. Prior to sex take 4 capsules one hour in addition to daily dose.
   • 2- Omega 3 fatty acid capsules daily.
   • Red wine extract 200 mg. daily.
   • Grape seed extract 100 mg daily.