10 Day SEX Fix

Stamina Plan Program by Nisha Jackson, PhD, MS, WHCNP, HHP
Stamina PLAN

10 Day SEX Fix

The Ten-day Libido Overhaul Program

Are you serious about revitalizing your sex life? If so, this program will help you. It honestly will. It’s an all-encompassing plan that, if you stick with it, will change your life—not just your sex life. If you follow this program, you will have higher energy, a better body image, greater self-esteem, improved overall health— AND the enlivened and exciting sex life you want and need.

Did I promise it would be easy? Not exactly, because changing habits and attitudes is a process that takes time. But you know what? You have time. You have the rest of your life, and you might as well make it the best that it can be.

Here’s how it goes. You have five areas to work on. Take a minimum of two days with each in numerical order before moving onto the next. Don’t get ahead of yourself, but let each new step build on the previous one.
Ready? Let’s get started.

Days One and Two: Your Optimal Sex Diet

In order to have the best shot at feeling well, trimming fat around your middle, boosting energy, and getting your groove back, it’s likely that your diet needs an overhaul. Get over the idea that to lose weight, you have to starve yourself. What you have to do is eat wisely every four or five hours; your engine (metabolism) needs to be stoked, or it shuts down to conserve energy. Your sex drive will be greatly enhanced if you are more energized, look better, and have a clear head.

Your diet has everything to do with how you look and feel. Here’s a quick plan for re-programming what goes into your mouth.

Ban sugar, refined carbs, and processed foods. Just stop!
Sugar and refined carbohydrates such as those in cookies or donuts, and even non sweetened foods like potato or corn chips, quickly raise blood insulin levels and create sugar highs and lows. They also cause fat to accumulate around the middle.

Addictions to these foods can be intense. Especially avoid eating sugary stuff on an empty stomach. Soon you’ll be “starving” again and guess what you’ll crave? More chips. More cookies.

A few more tips:

  • No wine before dinner. Drink it with your meal or after you have eaten your protein, and only one glass, please.

  • No sugary drinks. Start counting your sugar grams, and limit yourself to no more than 10 grams in any drink or food. One teaspoon equals four grams of sugar.

  • Stop eating junk, including chips, sugary foods, and foods that are processed. These foods make you fat, and they also create imbalances that cause inflammation and pain and make you want more junk. It’s a vicious cycle!
  • Eat protein with each meal and snack. Protein digests slowly and helps keep your hunger at bay. Unlike sugar and carbs, which leave you panting for more within a couple hours, proteins do not cause blood sugar spikes. Proteins are building blocks for brain chemicals, among other things, and tend to improve mood.

A few ideas for eating protein throughout the day:

  • Breakfast – the most important meal of the day. If you eat a good breakfast with plenty of protein, you won’t be hungry for four or five hours. Add eggs or egg whites or turkey bacon to your breakfast. – Eat peanut butter and cream cheese on whole grain or sprouted grain toast. – Have non-sugary yogurt topped with a few walnuts and some fresh fruit. – Prepare slow-cooked oatmeal and eat it with milk or yogurt and top with walnuts or sliced almonds.
  • Lighten up at lunch. Add a few ounces of chicken or tuna to your green salad packed with colorful cut-up veggies. – Wrap a low-carb tortilla around a little grated cheese and some lean meat and heat in the microwave.
– Eat a hard-boiled egg or two.
  • Smart snacking. Instead of snacking on chips, try low-fat cottage cheese, a cheese stick, thinly sliced cheese with a small apple, or a small handful of mixed nuts. (Go easy on nuts, though, as they are high in calories.)
  • Protein at dinner prevents nighttime food cravings. Salmon is an excellent protein source, as is lean unprocessed meat. A serving of meat is about the size of a deck of cards, but you can eat more if you eliminate bread and potatoes.
  • Eat unlimited green veggies and lots of high-fiber fruit.
  • All green and colorful veggies and many fruits are high in fiber, which slows the release of sugar into your bloodstream. You’ll crave sugar less, have a suppressed appetite, and load up with vitamins, minerals, and the antioxidants that reduce inflammation. Plus, increasing fiber makes you feel full longer.

Here are a few high-powered foods to eat anytime.

  • Berries—blueberries, strawberries, raspberries, cranberries
  • Broccoli, kale, spinach, chard

  • Celery

  • Oranges, grapefruit
  • Kiwis

  • Pumpkin, yellow squash, sweet potatoes
  • Tomatoes

Limit potatoes;
they’re high in carbohydrates. If you eat them, include the fiber-rich skins. Bananas are good, but not if you’re trying to lose weight.

Limit caffeine;
It’s an orgasm killer.
 Limit caffeine and the stimulants found in energy drinks and pills.
Too much caffeine and other stimulants can create a strain on your adrenals— the stress glands—making you feel exhausted, anxious, and strung out,
not the best condition to be in for a healthy sexual experience. Energy drinks, which are marketed mostly to young people, are full of caffeine and other stimulants that create a spike in serotonin and then a sharp decline.
Most also contain sugar. Caffeine blunts dopamine, the neurochemical
that is essential to sex drive and performance. Limit caffeine to the
morning, and avoid energy drinks.

No smoking or “chew” allowed!
In addition to all of its other nasty effects, nicotine reduces blood flow to the clitoris and penis and results in reduced sexual sensation and functioning. After even two cigarettes, studies show a significant decrease in the size of the main artery carrying blood to the penis making it more difficult to get or maintain an erection. Nicotine in any form has this effect, and that includes nicotine chewing gum. If you use gum to help you quit smoking, be sure to taper off the gum as quickly as possible.

Eat more aphrodisiac foods.
Yes, it’s true. Some foods are purported to be the “foods of desire” and make you feel sexier. They’re also good for you, so it doesn’t hurt to give them a try…

  • Avocados, known since ancient times as the sensuous fruit, are high in omega-3 fatty acids, magnesium, and zinc, which are all important to a healthy body and sex drive.

  • Figs are an excellent source of iron, magnesium and zinc.
  • Oysters are said to boost sexual vigor. They are high in zinc and omega-3 fatty acids, essentials for a healthy sex drive.

  • Salmon is also loaded with omega-3s. Eat wild, not farmed, seafood.

  • Foods that create warmth, such as spicy peppers and curry, are said to create desire, and so are foods that are smooth, rich, creamy, or exotic.
  • Chocolate. Need I say more? Eating one-half to one ounce of dark chocolate daily boosts dopamine, the neurotransmitter that enables men and women
to experience sexual pleasure. The darker the chocolate, the better.

Days Three and Four

Improve Your Sex Life with Exercise
You’ve heard all about the benefits of regular exercise in making you look and feel better, lose weight, get more sleep, and improve the quality of life. But did you realize that exercise could dramatically improve your sex life? After even a few weeks of regular exercise and improved fitness, you’ll notice the bennies under the covers.

  • You’ll have more stamina.

  • You’ll want to have sex more often.

  • You’ll be more playful and fun because of the endorphin release you achieve with exercise—and with sex.

  • You’ll have more flexibility, helping you with positional changes.

  • You’ll feel better about yourself, have greater self-esteem, enjoy a more fit body and desire sex more often.

Here’s what you have to do…

Cardio train!
Go to a gym, hit the streets in your walking or running shoes, jump on a bicycle, grab a jump rope, take a dance class, or do anything five to seven days a week to increase your heart rate enough to break a sweat for a minimum of 10 minutes. Work up to 40 minutes five days a week.

Strength train at least twice weekly.
If you are not currently doing strength training, start with the basics: sit-ups, push-ups, and lunges. These exercises will work the majority of your major muscle groups and allow you to use your body as resistance. Along with a low-sugar diet and a regular cardio workout, these simple exercises will transform your body. Work up to as many repetitions as you can do two or three times a week.

Stretch daily.
Keep your muscles from seizing up. Stretch every day, even if just for 15 minutes. Touch your toes and hold it, arch your back and hold it, grab your shoulders with your hands and move your elbows together and hold it. Sit on a firm chair and, keeping your back straight, rest your right foot or ankle directly above your left knee. Then lean forward with your back straight to stretch your right hip. Hold for at least 30 seconds, and then do the same to stretch your left hip.

Exercise your “sex muscles.”
Women, your PC-pubococcygeus muscles need a regular workout. If your goal
 is to reach peak performance with sex, you must exercise the muscles throughout your pelvis. One study from the Journal of Clinical Psychiatry found that women with weak pelvic floor muscles were less likely to have orgasms than women with strong pelvic floor muscles. To locate this muscle, stick your finger into your vagina and close down on it. This is the PC muscle, and you should work it daily. Tightening this muscle, then releasing, and then tightening the entire
area creates a wonderful blood flow and is an easy and invisible exercise.
 Try doing it several times a day.

The entire sexual act is completely reliant on blood flow for both men and women. Blood flow is a function of nitric oxide in the system. Over time and with stress, levels of nitric oxide can be lowered causing less blood flow and more issues with impotence, sexual sensation for men and women and loss of drive. To get this back you need to supplement for enhanced nitric oxide to improve blood to the sexual organs while simultaneously supporting your heart!

Stamina Rx supplement is an excellent choice to enhance male erectile performance and women’s sexual sensation and orgasm, making the sexual experience less work and more fun. In addition Stamina Rx is an excellent choice for supporting the heart by improving blood flow and pressure. To order Stamina Rx – call us.

Days Five and Six

Your Play/Intimacy Plan

Sleep, sleep, sleep.
I know that sleeping doesn’t sound sexy, but if you want to have a great sex life, you need to get your eight hours. While asleep, your body produces hormones that are vital to optimal mental and physical functioning—including sexual drive and performance.

Sleep apnea can be a problem for both men and women. Snoring and irregular breathing—including breathing stoppages followed by gasping for air—are classic signs of this potentially dangerous condition. Many factors that contribute to sleep apnea, such as obesity, can also lead to erectile dysfunction. If you or your partner suspect sleep apnea may be what’s draining your energy, consult your doctor.

Now on to the “good” stuff…

Women, slow down!
Ladies, it’s time to put the brakes on nighttime frenzy. One hour before bed, you must STOP, STOP, STOP the insanity of running yourself into the ground. Slow down, get yourself into the bathtub, drink some chamomile tea, inhale lavender, and put hot packs on your back and your pelvis. Read a romance novel. Think about having an orgasm and feeling the release. Think about how much you love your partner and his positive attributes. Flush out the negatives from the day and smile! Smile about the fun you are about to have and the gift you are going to be giving yourself—and your partner. Remember that sexual pleasure is a gift. Don’t take it for granted.

Start dressing for the occasion. Shop for sexy nightwear. Model new bedtime outfits for him. Consider slipping into them earlier in the evening to remind him, and yourself, of what’s to come.

Also, never forget that for many men, ego is tied to sexual performance.
If they don’t feel confident either at home with their partner, or at work, sexual functioning may suffer. Don’t forget to tell him how much you appreciate who he is and what he does. (This goes both ways, of course.)

Men, pay more attention to her!
Men, please help your partner relax. Give her a hand with the house and kid chores. A little help and positive attention can go a long way, and she won’t forget when you’re under the covers that night. Give her a massage. Watch TV with her and let her choose the program. Suggest talking for a bit while telling her how wonderful she is. Being sharp or critical is no way to get her in the mood or encourage sexual favors. The rewards will be worth the effort.

Once in bed, remember that just being under the covers may be enough foreplay for you, but she needs more. The average woman requires at least 20 minutes of foreplay for orgasm, and some need more. So slow down and be patient. Tell her you don’t mind waiting and loving on her. Explore beyond the typical pleasure points. Stimulate her ears, the back of her neck, under her belly button, the small part of her back. Kiss her everywhere and do it slowly. Work her up. It will give you so much pleasure to know you can satisfy her.

Frequency matters.
Frequent sex improves intimacy in several ways including the release into the blood stream of a hormone called oxytocin. Sometimes called the love hormone, oxytocin helps couples bond and build trust. Oxytocin affects the brain as a result of its interactions with hormones including the sex hormones, estrogen, progesterone, testosterone, and the adrenal hormone, cortisol. Long story short—if oxytocin is present, you will desire your partner and enjoy sex more. Consider raising oxytocin levels through more affectionate contact
throughout the day.

Think about sex.
Let the anticipation build throughout the day. Regain the longing you had when you were dating or when you first married. Make it a point to touch your partner often, brushing up against him or her with a little extra oomph. Try text/sex messaging and talking about sex more often. In the morning, text about how excited you are for your time together that night. Express love and appreciation. Give signals that you are going to do something “new.” If you don’t feel like it, do it anyway. You can change your mind by changing your behavior. Focus on the benefits. The rewards will be worth every effort you put into it. Remember, a lot of sexual drive is mental. You’ve heard that your brain is your most powerful sexual organ? Believe it.

Days Seven and Eight

Jump-Starting the BIG-O

Orgasms are natural so it seems that women should be able to achieve one, three, or as many as they want – but the reality is that 70% of women fake orgasms at some point. Does this really need to happen? Clearly women are missing out if this becomes a regular occurrence.

Here are some quick tips to help with having amazing orgasms – and ultimately helping with interest and arousal…

  1. Find your “magic place”. This is certainly something that both men and women need to work together on. Often this is referred to as the G-spot, but can be any area such as the breasts, clitoris, just inside the vagina, or any sensual feeling area that brings you pleasure. Be honest and tell ‘em what you want, if you don’t tell each other what you’re thinking, or how things can be better, or what you like, well that often leaves just one thing… faking it.
  2. Experiment… Most couples lose interest in sex with time, because it’s just not interesting anymore…same day, same time, same positions, blah , blah, blah…It may be time to mix it up a bit. Try to find ways that you can be adventurous and spontaneous. Get out of your own head and try not to be so caught up in having to do things a certain way. Remember being adventuresome doesn’t make you trashy, it makes you interesting, and most likely more attractive!
  3. Get positive in your head. If you have a negative attitude about your performance, what a hassle sex it, or how much work it is, or how you never can climax, or maybe that it’s your partner that has all the enjoyment, or maybe your butt is too big and your gut is too flabby, whatever negative thing you are telling yourself, is bringing you down…. Let it go. It’s not serving you well. Stop the bad self-talk, it’s dampening your sex life, making you resentful, and ultimately creates doubt in your ability to love and have fun with your partner.

Days Nine and Ten

Your Hormonal Health Plan

The desire to understand hormonal effects is a modern phenomenon. In the early 1900s, women had only a 50 percent chance of making it to menopause, age 50 or older. Today both men and women are living well into their 80s. They’re more fit, working longer and often have several significant sexual relationships during their lifetimes. Today’s “seniors” want to be strong, energetic, have sharp minds, and be able to perform as they did in younger years. Many seek a superior quality of life, including in the bedroom.

Just say “no” to sexual decline.
Even after hormones begin to plummet during middle age, both men and women often refuse to accept that declining sexual performance and enjoyment are “just the way it is when you age.” Loss of sexual desire is one of the most common aging-related complaints. It’s estimated that over 60 percent of women over 50 have diminished sexual desire, also known as female sexual arousal disorder. Most men are no different. As they age, desire and the ability to perform sexually diminish.

As the average lifespan increases, so too does the number of men who have difficulty with erectile dysfunction, declining sexual performance, or loss of sexual drive. And the age at which men begin to notice sexual and physical changes appears to be dropping. With the constant bombardment of commercials selling prescription drugs such as Viagra, it’s clear that there are a whole lot of men out there who are dissatisfied and dismayed by declining sexuality.
Testing hormone levels starts the process of restoring healthy sexuality.

The connection between brain function, memory, concentration, mood, energy, sleep, stress, sex drive and hormones is intricate and sensitive. Men and women share the same hormones, although in different ratios. Testing hormone levels can provide a current hormone profile, and corrective measures with bio-identical hormones can be taken. Balancing or replenishing hormones naturally can relieve ongoing, nagging symptoms and help to create an optimal balance for sexual drive and performance. Hormone levels can be tested and balanced at any age Hormones change throughout life. To order a personalized male or female hormone testing kit and consultation from a nationally recognized hormone specialist – click here

Typical times that fluctuating hormones can negatively impact a woman:

  • The week before menstruation—premenstrual syndrome

  • After giving birth—postpartum depression

  • During peri-menopause—the 10-15 years before
  • Menopause—after menstruation ceases and hormone production declines dramatically.

A woman who has sleep problems, night sweats, hot flashes, depression, headaches, fatigue, irritability, vaginal dryness or certain other symptoms will inevitably also have issues with her sexual drive and satisfaction. Correcting these issues as they occur in as natural way as possible can turn many of these symptoms around before they become long-term and degrade her overall health and relationship with her partner.

As men enter andropause—a period of declining hormone levels associated with age—the drop in testosterone and possible rise in estrogen can result in erectile dysfunction and less favorable sexual drive, endurance, performance, and passion. In addition, memory loss, fatigue, weight gain, hair loss, and depression have been associated with andropause.

The hormone levels that should be tested for men and women with hormone-related symptoms at any age include:
Sex Hormones, estradiol, progesterone, free testosterone

Low sex drive can occur with low free testosterone levels in men and women. These low levels can occur with age, or with birth control pills, antidepressants, some heart and blood pressure pills, and certain other medications. Low estradiol levels (estrogen) in women can deplete energy and turn off sexual interest and can lead to depression, nervousness, anxiety, breast pain, and insomnia. Getting these levels balanced is absolutely imperative to a healthy sexual drive, performance and satisfaction.

Thyroid Hormones: TSH, Free T3, Free T4, and thyroid antibodies
Low thyroid or hypothyroidism has been strongly associated with low libido (sex drive). Low thyroid can also cause physical discomfort, pain, weight gain, mental confusion, depression, and high cholesterol.

Adrenal Hormones: DHEA-S, cortisol, and pregnenalone. Stressed adrenal glands can lead to nervousness, fatigue, insomnia (or other sleep issues), irritability, irritable bowel, heart palpitations, over-reactions to stress, and exhaustion. The right adrenal support program can remedy these symptoms. To order a personalized male or female hormone testing kit and consultation from a nationally recognized hormone specialist – click here

Other tests that may be helpful: Vitamin D, B, and ferritin levels can aid in diagnosing low energy and fatigue problems.

Medication side effects—another reason to have a thorough investigation into what’s behind your symptoms.
Many common medications have unintended side effects that can put a damper on sex. Low sex drive is a frequent side effect of birth control pills, as are antidepressants. Seventy-five percent of people with depression report a loss of sex drive. Unfortunately the very drugs used to treat depression can upset the body chemistry so important for sexual desire. Tranquilizers can also depress sexuality, and ditto some high blood pressure medications. If you take any of these medications, consider getting your hormones tested and optimized for better control.

Diabetes can damage the blood vessels and the nerves in the penis and the clitoris, as well as reduce testosterone in men and women. If you’ve been diagnosed with diabetes, please do everything that your doctor orders, including getting ample exercise and cleaning up your diet—measures that can also improve your sexual functioning. Order Stamina RX now – effective for men and women with low libido or low sexual functioning – often due to loss of circulation – click here to orderTo order Stamina Rx – call us.

For more information regarding hormone testing and balancing- click here

I trust you both made it through the 10-day overhaul feeling hopeful and encouraged at your progress, and new outlook on the vast benefits of having an optimal sexual life. I have included next a quick overview of the Top-Ten Tips on improving your sexual life that will serve as a quick glance for both of you to stay aware of the fact that there is nearly always something you can do to keep perfecting your relationship, performance, and desire for a healthy sexual relationship – you can find this list on this site.

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