The EDGE Blog

A Urologist’s Tips For Getting Your Penis In Shape

by Dr Judson Brandeis

As we age, it’s normal for health and physical performance to deteriorate. In the general population, physical performance declines by about 10% per decade after the age of 30, which can be reduced to about 5% by athletes who continue to train and compete. Erectile function shows a similar trend of decline with age – but sex is a joyful part of life that most people would like to maintain. So what can you do to strengthen erections and enjoy continued physical intimacy?

I’ll be discussing this at the free Sexual Vitality Summit online from 23-29 September 2019, along with 27 other experts in sexual health and wellbeing. But as a preview, here are my five key tips to strengthen erections.


1. The basics – good diet, lots of water, and exercise!

Keeping well hydrated is crucial for penile health as it creates more efficient blood flow through your arteries and veins, which keeps the penile tissue well oxygenated and well-fed with nutrients. Physical exercise is also critical in improving blood flow to the penis. Studies show that 40 minutes of aerobic exercise of moderate intensity four times a week over six months decreases erectile problems in men.

A heart-healthy diet is also essential for strong blood flow to the penis. A diet to help strengthen erections would include nitrates in leafy greens and beets, flavonoids in dark chocolate, L-arginine in pistachios, zinc, and oysters and other shellfish, L-citrulline and antioxidants in watermelon, and lycopene in tomato and pink grapefruit.

Weight and cholesterol also impact erectile function. In one randomized controlled trial, lifestyle changes improved sexual function in about one-third of obese men. In another study on the effect of cholesterol-lowering drugs on erectile dysfunction, there were benefits of lipid-lowering drugs.

2. Strengthen erections with nitric oxide

Blood flow to the penis creates an erection. The heart pumps blood around the body and into the penile arteries, which fill the penis with blood. The penile veins are compressed, which prevents too much blood travelling back out, and creates a rigid erection. How can we ensure that this process remains healthy for as many years as possible?

Nitric oxide (NO) is critical to an erection, but levels decline with age. Nitric oxide repairs damage to the lining of arteries, which maintains the elasticity of blood vessels and prevents blood clots. It is also responsible for the cycle that results in smooth muscle relaxation and causes increased blood flow to the penis. When a man is in his 50s, his nitric oxide levels are only at 50% and by the time a man is 70, his nitric oxide levels can be less than 20%.

A commonly known option for dilating the arteries and filling the penis with blood is Viagra or Cialis. But another method is to increase the amount of nitric oxide produced in the arteries with a nitric oxide booster like AFFIRM from AFFIRMScience. AFFIRM is a nutritional supplement which is packed with natural nitric oxide boosting ingredients including L-citrulline from watermelon, red beet extract, Asian ginseng, and Muira Puama extract.

3. Take your penis to the gym with vacuum pumps

Vacuum erection devices are often overlooked but can improve penile health; this is a safe and painless procedure. A man places the cylinder over his penis and activates it to create a seal. Venous blood is pulled from the pelvis into the penis which then creates length, girth and lift. Vacuum devices work becausethe blood inflow increases oxygen levels which reduce tissue hypoxia. By stretching the penis, the vacuum device inhibits abnormal collagen or scar formation and prevents cavernosal tissue fibrosis.

The benefits of healthy men using a vacuum erection device are better oxygenation of the penis which can delay and possibly reverse the destructive processes of aging on the penis. A middle-aged man using a vacuum device once or twice a day will help prevent fibrosis and poor circulation. We generally recommend higher grade vacuum devices since they are safer.

4. Strengthen erections with GAINSWave Therapy

Another way to restore essential blood flow to your penis is GAINSwave therapy, which is a non-invasive treatment that semi-permanently improves penile blood flow. 75% of men with mild to moderate ED respond to this innovative therapy that has no significant side effects and minimal discomfort. GAINSWave is ideal for treating mild to moderate erectile dysfunction and also preventing the development of erectile dysfunction.

GAINSwave works by producing a pulse of energy which creates cavitation bubbles, which expand and then collapse, stimulating the activation of stem cells, production of vascular endothelial growth factor, and release of nitric oxide and growth of Schwann nerve cells. At the biological level, the shockwaves produce microtrauma which leads to the release of VEGF (vascularendothelial growth factor), an increase in nitric oxide synthesis and the growth of new blood vessels.

5. Platelet-rich plasma

Platelet-rich plasma, or the P shot, can also be utilized to improve the health of the penis. In this technique, blood is drawn from a peripheral vein and spun in a centrifuge. The red cells and plasma are removed, leaving a platelet-rich middle layer. When platelets change from the resting state to activated, they release alpha granules which contain growth factors like vascular endothelial growth factor and platelet-derivedgrowth factor, which stimulate cellular growth, proliferation, healing, and differentiation.

In summary

In the same way that we keep in good physical shape to protect our hearts, there are things that you can do to keep your penis in shape. A nitric oxide booster like AFFIRM is ideal for blood vessel health, and a PDE 5 inhibitor like Viagra also improves nitric oxide levels. GAINSwave therapy activates stem cells and grows new blood vessels in the penis.  A vacuum erection device will increase oxygen levels in the penis and stretch tissues preventing scar tissue and stenosis. Platelet-rich plasma is a promising development packed with growth factors. And it is also important to remember to exercise, maintain a healthy weight, eat a heart-healthy diet with low-cholesterol and adequate hydration. By following this advice, you’re more likely to be enjoying physical intimacy for years to come.


The Sexual Vitality Summit takes place online 23-29 September 2019 and includes 28 experts, doctors and sexologists discussing a wide range of ways to improve sex for all ages and genders. It’s free – sign up now.

Dr. Judson Brandeis is a board-certified urologist. His medical practice in Sexual Medicine for Men, BrandeisMD, is in San Ramon, California. He is Chief Medical Officer of AFFIRM Science and Director of Clinical Excellence for GAINSwave.

Many Hot Octopuss products can also support with erectile problems as they can be used from flaccid and may produce stronger erections. Find out more here.

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