Columns for understanding your condition
Practical reading on sleep, movement, stress, and pelvic-floor habits that connect to daily logs.
ExerciseHow Can Exercise Help ED? Research on Aerobic Exercise, Walking, and Erectile FunctionWe review aerobic exercise through randomized trials and meta-analyses, then outline a realistic way to start walking and compare your own records.LifestyleDoes Alcohol Make It Hard to Get or Stay Hard? Alcohol, ED, and Losing an ErectionA careful look at research on alcohol intake and ED, including the difference between occasional overdrinking and alcohol use disorder.Pelvic floorWhat Is “Penis Training”? Safer Options and Methods to Avoid“Penis training” can refer to very different practices. We separate pelvic-floor work, aerobic exercise, lifestyle habits, and risky direct methods.Pelvic floorDo Clamping and Hanging Work? Why to Avoid Them for Penis EnlargementWe review the evidence and injury risks around clamping and hanging, and explain why they should not be confused with medical traction or ED devices.CardioCan Cycling Cause ED? The Relationship Between Saddles, Perineal Numbness, and ErectionsA research-based look at cycling, ED, saddle pressure, and perineal numbness, including when to stop and review your setup.Pelvic floorWhat Is Dangerous Penis Training? Why to Avoid Jelqing, Clamping, and HangingWe review the evidence and injury risks around jelqing, clamping, hanging, and strong traction that are marketed as penis training.LifestyleDoes Diabetes Make ED More Likely? Blood Sugar, Nerves, Blood Vessels, and ErectionsWhy diabetes is associated with ED, how high blood sugar can affect nerves and blood vessels, and when testing and treatment should be discussed.LifestyleAre There Foods That Help ED? Research on Diet, Mediterranean Eating, and Erectile FunctionRather than promising one “ED food,” we review research on eating patterns that include vegetables, fruit, whole grains, nuts, and fish.SupplementsCan ED Medicines Be Taken with Supplements? Cautions for Arginine and CitrullineWhat to consider when combining ED medicines such as sildenafil with L-arginine, L-citrulline, or sexual-health supplements, including low blood pressure and drug interactions.SupplementsDo ED and Erection Supplements Work? Research on Arginine, Citrulline, Maca, and MoreWe compare the research on L-arginine, L-citrulline, ginseng, maca, zinc, vitamin D, and multivitamins marketed for ED and erections.ExerciseCan You Make Erections Firmer? Seven Factors That Affect FirmnessWhat research says about blood flow, exercise, sleep, stress, smoking, alcohol, illness, and medication when erection firmness changes.Pelvic floorHow Can You Maintain an Erection More Easily? Firmness and Stability Are DifferentWhen an erection is difficult to maintain, separate firmness from stability in your records and review the factors that may be involved.MobilityHow to Stretch the Hips and Lower Body: Five Mobility RoutinesClear instructions and stop signs for hip-flexor, hamstring, adductor, hip-mobility, and 10-minute recovery-stretch routines.LifestyleDoes High Blood Pressure Make ED More Likely? Blood Pressure, Medication, and ErectionsWhy hypertension is associated with ED, how antihypertensive medication fits into the picture, and why medication should not be stopped without advice.ExerciseRecord Inactivity and Your Daily ConditionSeparate sitting time and small movements, then compare them with sleep and stress instead of treating “inactivity” as one vague label.Pelvic floorJelqing and Milking: Do They Work? Evidence and Risks of Penis EnlargementWhat the evidence says about jelqing, milking, penis training, and penis enlargement, including the lack of proven permanent benefit and the risk of injury.SupplementsDoes L-Arginine Help ED and Erections? Research Findings and CautionsWe review L-arginine and erectile function through randomized trials, meta-analyses, and the EAU guideline, including blood-pressure cautions.SupplementsDoes L-Citrulline Help Erections or ED? Clinical Research and Differences from ArginineWhat clinical studies of men with mild ED say about L-citrulline, how it differs from arginine, and where the evidence remains limited.StrengthHow to Train the Lower Body and Core: Squats, Lunges, Bridges, and PlanksPractical form, repetitions, and stop signs for the seven Strength Routines in BananaUp. These are general strength exercises, not a direct ED treatment.SupplementsDoes Maca Help ED or Erections? Libido, Firmness, and the ResearchWe separate libido from erection function when reviewing clinical trials and systematic reviews of maca in men with ED.SupplementsDoes Magnesium Help Sexual Vitality or ED? Research on Deficiency and Erectile FunctionWe review whether magnesium deficiency is associated with ED, whether supplementation improves erections, and the main safety considerations.Pelvic floorWhat Is the Male Pelvic Floor? A Simple Guide to Its Location and RoleFind out where the male pelvic floor is, what movements it supports, and how to begin recording it without pushing too hard.Stress and recoveryWhy Do I Lose My Erection During Sex? Seven Factors to CheckPossible factors behind losing an erection partway through, including stress, alcohol, sleep, blood flow, and medication, plus when to seek care.Morning conditionRecord Your Morning Condition After DrinkingDo not judge the morning after drinking from one impression. Compare alcohol levels, sleep, and morning condition over 14 days.Morning conditionHow to Compare Morning Condition and Sleep in Your RecordsInstead of judging one morning, place sleep duration and bedtime beside 14 days of morning records to find your personal pattern.Morning conditionRecord Morning Condition and Stress TogetherDo not blame morning condition on stress alone. Compare it with sleep and alcohol across 14 days to find your own pattern.Morning conditionWhy Am I Not Waking with an Erection? Sleep, Causes, and When to Seek CareWhat to know about nocturnal erections and REM sleep, day-to-day variation, the difference from ED, and when a change deserves medical advice.Morning conditionShould You Have a Morning Erection Every Day? Age, Frequency, and “Missing” MorningsWhether morning erections are required every day, how age can affect frequency, and how to think about erections during REM sleep and a change that lasts.SupplementsCan a Multivitamin Improve Sexual Vitality or ED? What the Research SaysWe separate research on individual vitamins from evidence for multivitamin products when considering erections and male sexual function.LifestyleAre Obesity, Weight, and ED Connected? Can Weight Loss Improve Erections?We review the relationship between obesity and ED and what randomized trials and a five-study meta-analysis of 619 men say about weight loss.Pelvic floorPelvic-Floor Training for Men: The Basics and How to ContinueA practical guide to finding the pelvic floor without holding your breath, combining short contractions with rest, and recording the habit.Pelvic floorDoes Pelvic-Floor Training Help Erections? Research in Men and CautionsWhat randomized trials and systematic reviews say about pelvic-floor training and erectile function, including what can and cannot be expected.Pelvic floorShould You Train the Pelvic Floor Every Day? Frequency, Repetitions, and OvertrainingWe review whether men need daily pelvic-floor training, how repetitions vary, and how to recognize that more is not helping.Pelvic floorRelaxing the Pelvic Floor: Do Not Only SqueezeSeparate pelvic-floor contraction from release and use breathing and body awareness to notice tension without forcing it.Pelvic floorDo Penile Traction Devices Work? Length, Girth, and Medical Traction ResearchWhat the 2026 ICSM recommendations and EAU guideline say about penile traction, length, girth, and the limits of the available evidence.Pelvic floorDo Penis Pumps Work? The Difference Between ED VED Treatment and EnlargementHow vacuum erection devices are used for ED, what the research says about safety, and why temporary erection support is different from permanent enlargement.CardioIs Running Good for ED and Erectile Function? The Research on Aerobic ExerciseWhat an 11-trial meta-analysis says about running and aerobic exercise, and how to think about running versus walking.SleepAre Snoring, Sleep Apnea, and ED Connected? Research on Sleep and ErectionsWhat recent research says about sleep apnea and ED, including when snoring, breathing pauses, and daytime sleepiness should lead to a consultation.SleepDo Not Judge Male Condition from One Short NightCompare changes after short sleep with sleep duration, fatigue, and stress across 14 days instead of drawing a conclusion from one morning.LifestyleCan Smoking Cause ED? Smoking, Vaping, and Erectile FunctionWhat research says about smoking and ED, changes after quitting, and what is known and not known about e-cigarettes and vaping.ExerciseDo Squats Improve Erectile Function? Research on Strength Training and EDWhat research says about squats and lower-body strength training, how the evidence differs from aerobic exercise, and where BananaUp’s Strength Routines fit.Stress and recoverySee Stress and Male Condition in Daily RecordsDo not treat stress as the only cause. Compare sleep, alcohol, exercise, and daily Condition across 14 days.Stress and recoveryCan Anxiety and Stress Make Erections Difficult? ED, Losing an Erection, and WorryWhat research says about stress, anxiety, and erectile function when erections are difficult or fade during sex.HormonesDoes Low Testosterone Cause ED? The Relationship with Erections, Libido, and TreatmentHow low testosterone relates to ED and libido, how low testosterone is diagnosed, and what research and guidelines say about testosterone therapy.HormonesWill More Testosterone Make the Penis Larger? Testosterone and Adult SizeWhat the EAU guideline and 2026 ICSM recommendations say about testosterone, penile growth before puberty, and adult enlargement.SupplementsDoes Vitamin D Help ED and Erections? Deficiency and a Large Randomized TrialWe separate associations between vitamin D deficiency and ED from evidence that supplementation improves erectile function, including a trial of 8,920 men.ExerciseCompare Walking and Male Condition in Your RecordsAdd a manageable 20-minute walk to daily life and compare 14 days with sleep, stress, and daily Condition.LifestyleIs Difficulty Getting Hard Temporary? When to Suspect ED and See a DoctorHow to separate an occasional change from a problem worth discussing, and which medical department to consider for ED.SupplementsDoes Zinc Help Sexual Vitality or ED? Sorting Out Zinc and TestosteroneWhether zinc improves erections or sexual vitality, and how research on zinc, testosterone, ED, and erections differs.