
How to get a strong, lasting erection? How to get hard and stay hard? In this article, we’ll address erection issues and natural solutions to improve your sexual vitality.
Introduction
A strong erection isn’t just about age. Yet after 40, many men notice a drop in quality. This can be linked to fatigue, stress, hormonal decline, circulatory problems, or lifestyle imbalance. Fortunately, in most cases, natural solutions work very well.
This guide gives you the keys to improving your erections without relying on medication. Breathing, diet, strength training, hormonal balance, circulation, and mindset — it’s all covered. This program is designed for men over 40, but there’s also a special section for younger men. Because yes, it can happen at any age — especially due to stress.
And if you’re also ejaculating too quickly, the problem compounds. Of course, the two issues don’t always go together. Some men come too fast but can get hard again… others struggle to maintain erections but have trouble climaxing. Neither is ideal.
But if you ejaculate fast and can’t get hard again… ouch.
👉 You can also check out this article on how to last longer in bed >>
Why Your Erection Might Fail
Common Physical Causes
- Reduced blood flow due to age or arterial plaque
- Overweight, sedentary lifestyle, lack of physical activity
- Chronic fatigue, poor deep sleep
- Natural testosterone decline (about 1% per year after age 35)
- Excessive alcohol, tobacco, or certain medications
🔎 First step: see a doctor to rule out any serious underlying medical conditions. Once that’s done, we can work on your sexual confidence and lifestyle together.
Psychological Causes
- Work or family stress
- Performance anxiety (which is why you should also get good with your fingers and tongue)
- Relationship or emotional issues
- Porn addiction or unrealistic sexual expectations
✅ Good news: most of these causes can be reversed or improved within a few weeks.
It can be tough to accept that your erection problems are stress-related…
But your body is trying to tell you something.
How to Naturally Improve Erectile Function
1. Improve Blood Flow
An erection is primarily a vascular event. Blood needs to flow freely into the penile chambers. Healthy arteries are essential.
➡️ When your body is relaxed, blood flows in — you get hard. When tense or stressed, it cuts off — you go soft. That’s why stress kills erections. You wouldn’t want to be chased by a lion with a boner, would you?
Practical Tips:
- 🍎 Eat more berries, beets, garlic, onions, citrus, and dark chocolate (100% cocoa)
- 🏃♂️ Do moderate cardio 30 min, 4x/week (fast walking, cycling, swimming)
- 🚫 Avoid saturated fats, fried foods, processed junk
- ☕ Cut caffeine and drink more water (2 liters/day)
2. Boost Testosterone Naturally
Testosterone is key to male libido. After 40, production steadily declines.
What Helps:
- 🥚 Eat zinc-rich foods: oysters, eggs, pumpkin seeds, fatty fish
- 🛌 Sleep 7.5–9 hours per night with quality deep sleep
- ✊ Strength train 3x/week (even bodyweight only)
- 😊 Meditate or do yoga to lower cortisol (stress kills testosterone)
⚠️ Watch out for endocrine disruptors (plastics, pesticides, synthetic cosmetics) — they’re everywhere and mess with your hormones.
3. Targeted Exercises: Kegels, Core Work & Posture
Your pelvic floor muscles (especially the pubococcygeus or PC muscle) play a crucial role in erection and control. Strengthening them improves erection quality and ejaculation control.
Kegels:
- Contract as if stopping your pee
- Hold 5 sec, relax 5 sec
- Repeat 10 times, 2–3 times/day
(Some experts don’t recommend doing this during actual urination, but you can train the muscle via mental focus.)
Core Strength and Stability:
A strong core supports better blood flow and sexual positioning.
- Planks, crunches, glute bridges, slow squats
- ⛹️ Yoga: plank pose, cobra, warrior II
Once cardiac issues are ruled out, exercise is one of the best remedies.
4. Reduce Chronic Stress and Anxiety
A stressed man activates his sympathetic nervous system (“fight or flight”) — which shuts down erections. Erections need the parasympathetic system (“rest and digest”).
You can’t run from danger with a hard-on, right? So it makes sense that stress is the enemy of arousal. Some pressure is inevitable, especially with a new partner. The key is learning to manage it — and having backup plans in case things go sideways.
Effective Anti-Stress Routines:
- 4-7-8 breathing: inhale 4 sec, hold 7, exhale 8
- Cardiac coherence: 6 breaths/min for 5 minutes, 3x/day
- Hot baths, time in nature, silence, slow music
Try different things. Even placebos can help — if it works, it works.
5. Conscious Sexuality and Sex Tao
Instead of chasing performance, reconnect with your inner sexual energy.
Sex Tao, an ancient Chinese tradition, teaches how to recycle sexual energy through breath, muscle control, and focused awareness. It allows:
- Deeper, more stable erections
- Prolonged pleasure (even without ejaculation)
- Less reliance on external stimulation
Practice:
- Breathe through your belly
- Gently contract the pelvic floor
- Visualize energy rising to your chest or head
Sex Tao is a system for mastering sexuality: orgasm control, delayed ejaculation, heightened sensation, and more.
Focus: What About Younger Men?
Before 40, erection issues are also common, but often due to different causes:
- Too much porn and frequent masturbation ➝ real desensitization
- Student/work stress or toxic relationships
- Poor diet and irregular sleep (alcohol, drugs)
- No exercise (or extreme fatigue from overtraining)
✅ Main tip for young men: reset your mind and body.
- Quit porn for 30 days
- Learn to enjoy pleasure without always ejaculating
- Resume regular physical activity
- Reconnect with your body (mindfulness, breathing, slow touch)
- Don’t compare yourself — especially not to porn stars
- Take care of your lifestyle (diet, hydration, rest)
- Find a sexy woman who really excites you!
Bonus: Diet and Natural Supplements
Some superfoods and supplements can help support your efforts:
- Maca: Peruvian plant known for boosting libido
- Red ginseng: enhances sexual and mental energy
- L-arginine / Citrulline: amino acids that promote blood flow
- Ashwagandha: reduces stress, supports testosterone
- Omega-3s: improve blood fluidity, brain function, and hormone balance
⚠️ Always check with a health professional before starting any supplement regime.
Conclusion: Take Back Control, Naturally
You get it now — a great erection isn’t just mechanical. It’s the result of a healthy body, calm mind, deep breathing, and a good relationship with yourself.
✅ With consistency, even after 40, you can regain strong, lasting, satisfying erections. And most importantly — you don’t need a pill. You need an aligned lifestyle.
Use Viagra or Cialis only as a last resort — and never take sketchy products from the internet.
FAQ
What if nothing works to get a solid erection?
See a urologist or sexologist. They can check for serious issues (diabetes, hypertension, hormonal imbalance). You can also consult a sex coach.
How long before I see results?
Some improvement can show in 1–2 weeks. But expect 4–6 weeks for solid, lasting changes with consistent effort.
Is porn harmful for erections?
Yes, excessive visual stimulation can mess with real-life arousal. Even a temporary detox often boosts erection quality.
➡️ Especially if you want to “get hard on command.” If you always need stronger stimuli for the same level of arousal, that’s a red flag. Train your body to get aroused by thought — no visual aid needed.
Can I still improve my erection at 50 or 60?
Absolutely. Erections reflect overall health. Many men 50+ report better sex lives today thanks to simple, natural changes.
⚠️ Be aware: some medications can have erection problems as a side effect. Always check the leaflet.
Your sex-coach
Fabrice Julien