Chris Shugart
Maximize Your Manhood
From testosterone levels to erection health, here's some new science all about your favorite piece of exercise equipment.
Early in my career as a science writer, I was tasked by a "lad" magazine to write a column about men's health. I thought, hmm, how can I get men to read a health column in a magazine full of fast cars, fashion, and sports? What do these men care about? Then it hit me: their penises!
So, I dug into the research and penned a column about male sexual health. It must've been a hit because the magazine called me and said several radio programs wanted me as a guest. I ended up appearing on a dozen shows.
What I wasn't expecting though was to be introduced as "Chris Shugart: Penis Expert." Well, that certainly wasn't my college major, but I do know a thing or two about men's health.
One thing is for sure: your penis is like a sentinel species in an ecosystem. If all the frogs die in a river, it's an indicator that something is wrong with the water quality and the whole ecosystem is about to collapse. Same with your trouser snake: problems down there are an early warning of potential danger.
So, let's look at some new info about erection health and related topics. Just don't call me a penis expert, please.
1. Weenies Are Getting Longer. Is That Bad?
Michael Eisenberg, MD, looked at 75 penis-size studies conducted between 1942 and 2021. Here's what he found: the average penis is getting longer, increasing by 24% – about an inch – over 29 years. (They didn't mention circumference. Sorry, ladies.)
The weird thing? In that same period, sperm quality and testosterone levels declined. Dr. Eisenberg worries that this rapid change in the reproductive system is a sign of environmental exposures – pollution, pesticides, endocrine-disrupting chemicals, etc. "It means that something powerful is happening to our bodies," he said, "We must determine the cause of these changes."
Not many men are disappointed with a longer penis, but that's no fun if your giggle-stick doesn't work very well.
2. IBS = Dead Penis?
A study conducted on young men with irritable bowel syndrome found that they had a 108% higher prevalence of erectile dysfunction compared to those without gastrointestinal disorders. The researchers suggest that stress, hormonal changes, and psychological factors associated with IBS may contribute to this increased risk.
This study was conducted on medical students, a group under a lot of stress. Excess stress exacerbates IBS, leads to low testosterone, and disrupts the coordination between nerves and blood vessels required for an erection.
If you have IBS, keep tabs on your erection health. Use the Erection Hardness Score, a scale that assesses subjective stiffness, ranging from 0 (no enlargement) to 4 (totally hard, fully rigid). Note any changes over time.
3. Cardio is Sexercise
In the strength-training community, men sometimes worry that moderate cardio slows their gains... or at least that's their rationalization for avoiding treadmills. (It doesn't. Relax.)
But there's another reason to hop on the stair climber: it keeps your willy wonking. A study of over 2500 men found that those who did 150 minutes of moderate exercise weekly were 22% less likely to suffer from ED. Those who did 300 minutes or more had a 39% lower risk.
The researchers focused on cardio-type activities like jogging, hiking, and tennis. Cardiovascular health is strongly linked to erection health, so that makes sense.
But this gets tricky because strength training also has cardioprotective benefits, as long as you're not resting five minutes between your three-rep squat sets. This muddles the research, but we can safely say that two or three cardio-only workouts of at least 20 minutes weekly decrease your chances of having a depressed dingus.
4. ED is on the Rise in Younger Men
Research shows that erectile dysfunction has at least tripled in younger men in the last decade, affecting 15-30% of men aged 18-40. This could be related to increased stress and mental health issues, or it might just be because younger men are more out of shape these days. Probably a combo.
We used to assume that young men with performance issues were just nervous about having sex: a psychological cause. Now we're seeing more organic causes: hormonal imbalances and vascular issues. One study found that 69% of men under 40 with ED had an organic etiology, usually low T.
How to Prevent a Poopy Penis
Don't smoke, hit the gym, stop eating crap, and don't be fat. But you know that. Here are a few supplemental strategies to keep the party going in your pants:
1. Take Resveratrol
Among its many benefits, resveratrol protects against man-made environmental estrogens that lower testosterone and affect sexual health. It also increases testosterone and improves sperm quality and motility. Resveratrol improves blood vessel flow, too, by modulating levels of nitric oxide, which causes blood vessels to relax. That's also how erectile dysfunction drugs work.
Take 600 mg daily of active, pure trans-resveratrol, the type found in Rez-V High Absorption Resveratrol (Buy at Amazon).
2. Try Longjack
It's the most powerful and proven natural T booster, but it's also known as an aphrodisiac and erection strengthener.
Researchers call Longjack – also known as Eurycoma longifolia or Tongkat Ali – a safe therapeutic option for patients with hypogonadism (low T). It synthesizes testosterone by blocking its aromatization into estrogen, and it stimulates testosterone production in Leydig cells.
Only one type of Longjack works consistently, though. It's called LJ100. Omega-Man High Absorption Longjack (Buy at Amazon) contains the amount proven to work (300 mg). It's formulated in a self-emulsifying delivery matrix to get all active fractions into your body. The microemulsion guarantees complete absorption. Take one softgel daily.
3. Pop Some Punicalagin
Punicalagin is a type of polyphenol. It's both a health/longevity supplement and a bedroom performance enhancer.
Punicalagin elevates levels of nitric oxide (NO), which relaxes the smooth muscle fibers of penile arteries so they allow more blood to flow into the ding-dong. One study with 61 subjects found that 47% reported improved erections with punicalagin.
You need about 180 mg. of punicalagin daily. Biotest's P-Well (Buy at Amazon) contains this amount derived from pomegranate whole fruit extract. It also contains lycopene, which improves cardiovascular health and was shown in studies to increase male fertility.
