How to last longer in bed naturally

I had a private session with my client Daniel. He was dealing with premature ejaculation and said ” I can’t last more than 2 minutes even with foreplay.”

I gave him the following form:

Medical Information Form: Premature Ejaculation Issue

Please complete the form. Your information will remain secret and will only be used by the doctor.

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Section 1: Personal Information

• Full Name: ………………………………………………
• Age: ………………………………………………
• Marital Status:
  ☐ Single
  ☐ Married
  ☐ In a relationship
• Occupation: ………………………………………………
• Number of Children (if any): ………………………………
• Contact Number (if needed): ………………………………

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Section 2: Medical History

1. Do you have a history of any of the following conditions?
   • ☐ Diabetes
   • ☐ High blood pressure
   • ☐ Heart problems
   • ☐ Thyroid problems
   • ☐ Depression or anxiety
   • ☐ None
2. Are you currently taking any medications?
   • Yes ☐
     If yes, please list the medications and dosages: …………………………..
   • No ☐
3. Have you had any surgeries or sexual health issues in the past?
   • Yes ☐
     If yes, please provide details: ……………………………………………..
   • No ☐

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Section 3: Premature Ejaculation Issue

1. How long have you been experiencing this problem?
   • ☐ Less than 6 months
   • ☐ 6 months to 1 year
   • ☐ More than 1 year
2. How would you describe your premature ejaculation issue?
   • ☐ It has been present since the beginning (primary)
   • ☐ It started recently (secondary)
3. How long you last in bed?
   • ☐ Less than 1 minute
   • ☐ 1 to 2 minutes
   • ☐ 2 to 5 minutes
   • ☐ More than 5 minutes
4. Do you experience this issue every time during sexual activity?
   • ☐ Yes
   • ☐ No
5. Do you feel you have sufficient control over your ejaculation timing?
   • ☐ Yes
   • ☐ No
6. Has this issue negatively impacted your relationship?
   • ☐ Yes
   • ☐ No
     Explain: …………………………………………….
7. Do you experience any of the these during premature ejaculation?
   • ☐ Decreased sexual desire
   • ☐ Erectile dysfunction
   • ☐ Pain during intercourse
   • ☐ Anxiety or stress

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Section 4: Lifestyle and Related Factors

1. Do you use any of the following substances?
   • Smoking: ☐ Yes ☐ No
   • Alcohol: ☐ Yes ☐ No
   • Drugs: ☐ Yes ☐ No
2. Do you engage in regular physical exercise?
   • ☐ Yes
     If yes, what type of exercise and how many times per week? ………………………………
   • ☐ No
3. Do you have a history of stress or psychological issues?
   • ☐ Yes
     explain: ……………………………………………..
   • ☐ No
4. Do you have a good quality of sleep?
   • ☐ Yes
   • ☐ No

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Section 5: Expectations and Treatment Goals

1. How much does this issue concern you?
   (0 = Not concerned, 10 = Extremely concerned)
   Score: [ ]
2. What are your expectations from treatment?
   • ☐ Improve ejaculation timing
   • ☐ Increase satisfaction in sexual relationships
   • ☐ Reduce anxiety
   • ☐ Other: ……………………………………………….
3. Have you tried any treatments for this issue before?
   • ☐ Yes
     explain: ………………………………………….
   • ☐ No

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Additional Notes

Please provide any additional information you believe is relevant in this section:
………………………………………………………………………………………………………
………………………………………………………………………………………………………

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Patient Signature

I confirm filled accurate.
Name and Family Name: …………………………………………….
Date: …………………………………………….

Based on the data, I created the following nutrition and exercise plan for him.
I also recommended that he get the book “ Increase Stamina in Bed – Reimagine Your Love Life“ as an essential resource.

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Exercises to last longer in bed naturally

1. Kegel Exercises

These exercises strengthen the pelvic floor muscles to control ejaculation

• How to perform:
  1. Identify the muscles by stop the flow of urine.
  2. hold PC muscles for 5 seconds, then relax for 5 seconds.
  3. Repeat 10 – 15 times, 3 times a day.
• Benefits: Strengthens pelvic floor muscles and improves ejaculation control.

2. Aerobic Exercises

Aerobic activities such as running, swimming, or cycling improve blood circulation and overall stamina.

• Method:
  • Engage in at least 30 minutes of moderate to intense aerobic activity, 3 to 5 days a week.
• Benefits: Enhances cardiovascular health and boosts energy during sexual activity.

3. Strength Training

Building larger muscle groups, such as legs and core, increases endurance and overall energy levels.

• Recommended exercises:
  • Squats: 3 sets of 12 repetitions.
  • Planks: 3 sets of 30 seconds.
  • Light Deadlifts: 3 sets of 10 repetitions.

4. Stop-Start Technique

This technique is designed to improve ejaculation control.

• How to perform:
  • When you feel close to ejaculation, stop stimulation.
  • Rest for a few seconds, then resume.
  • Practice this technique during training sessions or during sexual activity.

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What to eat to last longer in bed

1. Increase Testosterone Foods

• Zinc: Red meat, eggs, and nuts (such as almonds and walnuts).
  • Benefits: Boosts testosterone production and enhances sperm quality.
• L-arginine: Fish, poultry, and dairy products.
  • Benefits: Improves blood flow and strengthens erections.

2. Antioxidant Foods for Sexual Health

• Fruits: Pomegranate, berries (blueberries, strawberries) and bananas.
  • Benefits: Increases energy and helps heart health.
• Vegetables: Spinach, broccoli and tomatoes.
  • Benefits: Reduces stress and improves blood circulation.

3. Omega-3 Fatty Acids

• salmon, tuna, sardines and etc.
  • Benefits: Increase blood flow to sexual organs.

4. Limit Foods like

• Reduce alcohol, sugars and fatty foods.
  • These can negatively impact testosterone levels and restrict blood flow.

5. Be Hydrated

• Drink at about 2 liters of water in a day.
  • Benefits: Enhances energy and overall body performance.

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Notes:

1. I can say stress is main reason for premature ejaculation. You can do meditation or yoga.
2. Have about 7 hours of sleep at night. Sleep regulate hormones.

You can also fill this form for me and send to telegram, so we can review your state together.