Discover how hormones, blood flow, and stress shape men’s sexual health. This guide outlines key drivers, natural supports, and simple strategies to strengthen vitality and well-being.
Men rarely get honest, judgment-free conversations about sexual health. Instead, the focus is usually on performance—what works, what doesn’t, and whether you’re “measuring up.” But sexual health is so much more than performance. It’s connected to energy, stress levels, cardiovascular health, hormones, emotional well-being, and even the quality of your relationships.
If something feels “off,” it doesn’t mean something is wrong with you—it means your body is sending a signal. This guide, by IMA Senior Fellow Dr. Kristina Carman is designed to help you understand those signals with clarity, confidence, and compassion. It offers a whole-body approach to sexual vitality: from hormones and blood flow to stress, nutrition, natural supports, and communication.
If you’ve been feeling frustrated, disconnected, or unsure where to start, this guide is for you. Download it below 👇
📖 What’s in the Guide?
This resource breaks down the major systems that influence men’s sexual vitality—from hormones and blood flow to stress, nutrition, intimacy, and natural supports.
- 🧩 Sexual Health: Beyond Performance & Systemic Function
- ❤️🔥 Erectile Function: A Vascular & Metabolic Issue
- 🧠 The Brain–Penis Connection: Stress, Shame & Performance Pressure
- 🧪 Lab Testing for Men’s Sexual Health & Hormone Optimization
- 🥗 Diet for Sexual Vitality
- 🌿 Natural Support for Sexual Health & Performance
- 💞 Intimacy & Communication: The Final Frontier
1. 🧩 Sexual Health: Beyond Performance & Systemic Function
Men are often taught to view sexual health as a “performance test,” but the guide reframes it as a full-body indicator of wellness. Sexual function reflects your:
- Hormone balance (testosterone, DHEA, thyroid, cortisol)
- Cardiovascular health (nitric oxide, blood flow, endothelial function)
- Nutrient status (zinc, B vitamins, magnesium, omega-3s)
- Mental and emotional health (stress, burnout, past experiences)
- Relationship factors (trust, safety, communication)
When sexual function changes, it’s rarely random—it’s information.
2. ❤️🔥 Erectile Function: A Vascular & Metabolic Issue
The guide explains that erections are fundamentally cardiovascular events, requiring healthy arteries, nitric oxide production, and balanced hormones. Contributors to erectile difficulties include:
- Insulin resistance and blood sugar issues
- Low testosterone or poor metabolism of androgens
- Early vascular dysfunction
- Chronic stress and sympathetic dominance
- Certain medications (especially SSRIs and beta blockers)
Libido is also influenced by a multi-hormone system, not just testosterone.
3. 🧠 The Brain–Penis Connection: Stress, Shame & Performance Pressure
Sexual function begins in the nervous system, not the bedroom. Chronic stress shifts the body into fight-or-flight, shutting down arousal. This section highlights:
- Performance anxiety
- Emotional disconnection
- Porn-induced desensitization
- Cultural pressure on men to suppress emotion
When the nervous system feels safe, the body follows.
4. 🧪 Lab Testing for Men’s Sexual Health & Hormone Optimization
The guide outlines accessible, practical lab tests, including:
Core Bloodwork
- Total & free testosterone
- SHBG
- Estradiol (sensitive)
- DHEA-S
- FSH & LH
- Prolactin
- Thyroid panel
- Cortisol
- Insulin, HbA1c, hs-CRP
Specialty Testing:
- DUTCH testing, salivary cortisol curves, OAT panels, stool tests, and nutrient testing for deeper insights.
- It also lists common symptoms of hormonal imbalance, such as fatigue, low libido, irritability, and loss of morning erections.
5. 🥗 Diet for Sexual Vitality
Nutrition directly impacts hormone production, blood flow, mood, and metabolic health. This section emphasizes:
- Colorful Mediterranean-style eating
- Nitrate-rich greens (arugula, beets, spinach)
- Adequate protein
- Healthy fats for testosterone synthesis
- Hydration and electrolytes
It also recommends limiting processed foods, sugar, excess alcohol, and inflammatory fats.
6. 🌿 Natural Support for Sexual Health & Performance
The guide highlights well-studied botanicals and nutrients that support sexual performance, energy, and hormonal health:
- L-citrulline & L-arginine
- Panax ginseng
- Maca root
- Tongkat ali
- Zinc
- Ashwagandha
These work best alongside stress reduction, sleep support, and good nutrition.
7. 💞 Intimacy & Communication: The Final Frontier
Sexual wellness is relational, not just mechanical. This section offers reflective questions on:
- Emotional safety
- Clear communication
- Presence during intimacy
- Connection versus performance
True confidence comes from authenticity, not pressure.
Reclaiming Sexual Vitality
Sexual health is not a scorecard, but rather a snapshot of how well your systems are working together. When you support your hormones, cardiovascular health, nervous system, nutrition, and relationships, sexual vitality naturally improves. The full guide expands on each of these areas with practical tools and integrative insights you can start using today.
📥 Download the Full Guide + explore our other men’s health tools below:
- Men’s Mental Health: Root Causes, Resilience & Real-World Tools
- Men’s Hormone Health: Testosterone, Balance & the Path to Lasting Vitality
- Prostate Health: Smarter Screening, Root Causes & Lifestyle Strategies That Work
- Men’s Heart Health: Markers, Myths & Strategies That Matter
- 5 Top Men’s Health Issues Guys Need to Know
