How I fix my ED in a month M30

Short Introduction: I'm 30 years old, married, and had never experienced erectile dysfunction (ED) until 3 years ago. I'm 74kg, 174cm, go to the gym 3x a week, and am generally happy financially and emotionally.

In November last year, I experienced ED during sex, which severely affected my confidence and mindset. I noticed a lack of morning wood and low arousal even when watching porn. Masturbation felt forced and my erection lacked firmness and staying power. It lasted for weeks and caused stress, so I began researching and experimenting.

Long story short, I fixed it within a month. Here are the key things I did:

1. Talk to Your Partner

I was honest with my wife. Every time it failed, I told her — "don’t think it’s gonna work today" — and joked about it. Talking openly removed embarrassment and pressure. This emotional support was a game changer. I’d even say, “Come on penis, hope he works today,” and she’d laugh. Humor and honesty helped us both cope.

2. Supplements

• Zinc 50mg
• Vitamin D 5,000 IU
• Fish oil 900–1200mg
• Multivitamins

I took these daily with meals. They support libido, testosterone, and overall health.

3. Eat Red Meat

Once or twice a week. It’s rich in natural zinc and protein, and low in carbs — all good for libido.

4. Spend Time in the Sun

30 minutes to 1 hour outdoors daily. Walking, relaxing, doing things I normally wouldn’t. This helped my mental clarity.

5. Jog, Walk, Move

I aimed for 10k steps a day, sometimes 15–20k on jog days. Built from 30 seconds to 12km in a month. Cardio = pelvic engagement + blood flow + confidence boost.

6. Weightlifting

Light to medium intensity. Focused on squats, chest, arms. Not heavy — just enough to sweat and sleep better.

7. Dopamine Detox

Stopped playing games, unnecessary YouTube, even music. Less stimulation = more clarity.

8. No Sugar

Self-explanatory. Sugar crashes your hormones and energy.

9. No Porn

Eliminated it. Helped regain natural arousal and sensitivity.

10. Don’t Sit Too Long

Stand regularly. Blood flow to the pelvis is critical for erection health.

11. Stretch Twice a Day

Full body, especially hips and pelvis. 10–20 mins, no music, just focus. Relaxes body and mimics meditation benefits.

Summary

Do all of these and I believe you’ll recover. But if I had to pick one, it’s talking to your partner. Emotional openness is more powerful than any vitamin or workout.

Final Note

Even after I felt "recovered", I still had off days. But I didn’t let it get to me. I stayed consistent, kept communicating, and didn’t overthink. Around week 4, I could have sex twice a day — even three times once.

Signs I was improving:

• Regular morning wood, firm and frequent
• Turned on from kissing
• Random arousal when changing clothes
• More attraction to women

It showed my hormones were back in check. For me, ED was 60% mental and 40% physical. So don’t feel ashamed. Own it, move on, and keep trying.