The True "Male Enhancement" Plan

If you want to improve performance, diet accounts for only 30%, and the remaining 70% depends on lifestyle:

1. Exercise (most effective):
Strength training: squats, deadlifts. These promote testosterone secretion.
Cardio: running, swimming. Improve cardiovascular and respiratory function, which is crucial for blood flow during an erection.
2. Control weight:
Abdominal fat (beer belly) secretes aromatase, converting testosterone into estrogen, leading to decreased androgen levels.
3. Sleep:
Testosterone is mainly synthesized during deep sleep. Staying up late and lack of sleep are the top killers of sexual function.
4. Seek medical advice:
If you have obvious erectile dysfunction (ED) or low libido, it is usually due to vascular, nerve, or endocrine issues. It is recommended to see a qualified hospital urology or andrology specialist. Currently, there are mature medications (such as PDE5 inhibitors) and treatment plans that are far more effective and safer than blind dietary supplementation.

Summary Recommendations

In the Year of the Horse, consider eating more seafood (to supplement zinc), lean meat (to boost energy), and dark vegetables (to provide vitamins and minerals), combined with exercise and adequate sleep. Eating right is good, but moving correctly and sleeping well are even better.