Category: Diet

Healthy Habits, Healthy Erections: The I-75 of your Body – Part 2

Posted on January 21, 2026January 29, 2026 by Akash Kapadia, MD in Diet, Men's Health, Sexual Health

Are your lifestyle habits questionable? They could be impacting your ability to achieve an erection.

In part one, we illustrated the hormones associated with male sexual health and some of the underlying mechanics of performance. For part two, we wanted to stress that your choices in life will impact your health in surprising ways and that positive change is within reach.

This time of year, when motivation is naturally higher for many, is a useful entry point for affecting personal changes. Building new habits, breaking old ones, and sustaining them over time is rarely simple. Starting small, choosing goals that feel realistic, and identifying what actually motivates you tends to be far more effective than drastic overhauls that don’t last.

Perhaps knowing how better habits affect your sexual prowess will help!

Physical Activity and Hormones

Regular exercise directly influences the hormonal and vascular systems that make erections possible. Point blank. Movement affects how hormones are produced, how efficiently they signal, and how well blood vessels respond during sexual arousal. Low activity equals a multi-system internal slowdown, but when regular physical activity is reintroduced, those same systems often recover in parallel.

Exercise in general helps regulate testosterone, cortisol, insulin, and growth hormone. Aerobic activity improves cardiovascular efficiency and increases nitric oxide availability, a compound essential for relaxing smooth muscle and allowing blood to flow into the penis. Resistance training supports testosterone production, preserves lean muscle mass, and improves insulin sensitivity. Pelvic floor exercises strengthen the muscles directly responsible for erectile rigidity and ejaculatory control, reinforcing the physical mechanics of performance.

Physical activity also improves many of the underlying health conditions that commonly interfere with erectile function. Regular movement lowers blood pressure, stabilizes blood sugar, reduces abdominal fat, and dampens chronic inflammation.

So, what do we mean by “being active?” First of all, it doesn’t have to be extreme; in fact, it’s better if it’s not. (Overly strenuous exercise can be just as bad for you as no exercise.) You want to elevate and sustain the heart rate at a level where breathing is faster but still controlled. Brisk walking, cycling, swimming, rowing, or light jogging done consistently for 20 to 40 minutes should do the trick.

Strength training involves compound movements that recruit large muscle groups, like squats, deadlifts, lunges, push-ups, rows, and overhead presses. Engaging in this type of exercise two to three times per week stimulates testosterone signaling, preserves muscle mass, and improves insulin sensitivity.

Stretching is often overlooked, but it matters more than most men realize. Maintaining hip, lower back, and pelvic mobility supports nerve signaling, blood flow, and pelvic floor function, while also reducing injury risk and improving recovery between workouts in the gym and the bedroom.

If you have underlying health conditions that limit activity, be realistic – modify rather than intensify. Talk to a trainer as well as your doctor about which exercises are modest enough to keep you out of trouble but also intense enough to get what you want out of it. The point is to create a positive feedback loop: improved circulation and hormone balance support sexual performance, improved energy and confidence reinforce healthier habits, and the system begins to self-correct.

Diet and Hormones

The visible result of constant overindulgence is seen in your waistline, but what you don’t see right away is the influence of diet on hormones and blood vessels. Diet provides the raw materials for hormone production, determines how well those hormones signal, and correlates directly with vascular health.

An often misunderstood piece of this is cholesterol. Surprise! It’s a foundational building block from which testosterone and other steroid hormones are made. Diets that are overly restrictive, chronically low in calories, or devoid of healthy fats can blunt hormonal signaling and suppress output. But wait, aren’t we supposed to restrict dietary cholesterol?

The body produces most of its own cholesterol in the liver, and how much it makes varies from person to person based on genetics, activity level, and metabolic health. For some men, dietary cholesterol has very little effect on blood levels; for others, it can raise them more noticeably. The goal in managing cholesterol isn’t to eliminate it altogether, but to find ways to maintain levels that support bodily processes without compromising blood vessel health. This happens by having an open dialogue with your physician about lab trends, diet, and overall risk.

A healthy cardiovascular system (and sexual performance) depends on more than cholesterol levels. Arteries that can respond quickly, relax fully, and deliver blood efficiently make for a solid erection and the stamina to use it. A healthy diet influences this responsiveness through inflammation control, blood sugar regulation, and protection of the vascular lining.

Diets built around vegetables, fruits, whole grains, lean proteins, and unsaturated fats are what you want to aim for. Foods rich in antioxidants and natural nitrates help maintain nitric oxide availability, allowing penile arteries to dilate appropriately during arousal. Leafy greens, beets, and berries help blood vessels relax and improve circulation. Whole grains and legumes regulate blood sugar and cholesterol, protecting the arteries. Healthy fats from olive oil, nuts, avocados, and fatty fish support cardiovascular function and provide the building blocks for hormone production. Lean proteins help preserve muscle mass and metabolic health.

Diets that are high in refined carbohydrates, excess sugar, and unhealthy fats do the opposite: they promote inflammation, insulin resistance, and vascular stiffness that impair blood flow everywhere, including to the penis. Target sustainable eating habits that include indulgences now and then; this tends to improve mood, reduce stress, enhance quality of life, and support sexual wellbeing. Like exercise, dietary changes don’t have to be extreme to be effective, just consistent.

Specific nutrient supplements might also be beneficial, depending on your personal health history. Zinc is critical for testosterone synthesis and for the signaling pathway that tells the testes to produce it. Magnesium helps reduce inflammation and oxidative stress while improving the availability of free testosterone. Vitamin D functions more like a hormone than a vitamin, has receptors throughout the body (including penile tissue), and deficiencies are commonly associated with both low testosterone and erectile dysfunction.

Lifestyle Optimizes Treatments

Even the most advanced therapies perform better when the body isn’t fighting against chronic inflammation, vascular disease, or hormonal traffic jams. Testosterone replacement therapy (TRT), oral or injectable ED medications, vacuum devices, and even penile prostheses are all highly effective when deployed within a system that is actively supported by healthy habits. Regular exercise, balanced nutrition, and metabolic health improvements create the environment that allows these therapies to reach their full potential – the interventions can be life-changing, but you still have to do the work to keep the system fully operational.

Multiple “drivers” (hormones, nerve signals, blood vessels, raw building blocks, and psychological cues) are moving through your body simultaneously, and sexual function is rarely a single-lane issue. Your choices – how you move, what you eat, how you sleep, and how you manage stress – influence whether those drivers arrive efficiently at their destinations. When the highway is clear and the traffic flows smoothly, your body is positioned to perform at its best, in the bedroom and beyond.

Dr. Kapadia specializes in reproductive urology and sexual medicine, with extensive experience in male hormone therapies, fertility, and advanced erectile dysfunction treatments. His approach focuses on comprehensive evaluation, individualized treatment plans, and long-term outcomes.

For men experiencing changes in sexual performance or concerns about hormone health, a consultation with Dr. Kapadia provides guidance and solutions that address both the underlying system and the visible symptoms.

Do Oysters Really Heighten Libido? (And Tales of Other Kitchen Aphrodisiacs)

Posted on December 10, 2025January 29, 2026 by Akash Kapadia, MD in Diet, Erectile Dysfunction, Sexual Health

Passed down from ancient civilizations and reconfigured by modern social media trends, there are dozens of “real” libido boost solutions hiding in our kitchens: oysters, honey, peppers, garlic, walnuts, ginseng, asparagus, figs, and a sizable list of others from across the globe.

Over many years and many regions, specific foods earned reputations as sexual fuel. Rare or expensive consumables were considered exotic or luxurious and equated with potency. Spicy foods induce physical sensations that mimic the cues of arousal. Some were even valued for their shape resemblance or animal symbolism.

Those are fun facts and all, but do they work? Maybe! What we know of food nutrient profiles suggests there isn’t really a direct biological connection between these foods and sexual prowess. However, there could be some indirect connections: nutrition, mood, energy, and confidence absolutely influence how people feel, which, in turn, shape perceived sexual performance.

Across history, lots of foods were believed to increase libido or sexual vitality, and we’re ranking them from the most believable to pure myth. Here’s a culture-by-culture tour of classic “aphrodisiacs” and why people believed in them.

Oysters

Verdict: Most believable.

Oysters: the quintessential aphrodisiac. The lore dates back to Aphrodite and classical antiquity, where oysters were associated with love and sensuality. Their texture, presentation, and the intimate act of eating them with a partner amplify their psychological effect.

And there might be some nutritional basis for this reputation. Oysters are rich in the mineral zinc, which is essential for testosterone production, sperm health, and metabolic function. Zinc deficiency can impair sexual function, so we would probably see the biggest turnaround in sexual performance in someone who was zinc-deficient. Suffice to say, if you already have adequate zinc intake, eating oysters is unlikely to trigger a dramatic physiologically-based sexual boost.

Aphrodisiac or not, oysters are a healthy food choice: high in protein, low in fat, and packed with minerals, they support general metabolic and reproductive health. Zinc and oysters aren’t necessarily sexual super-chargers, but the texture and sensuousness of eating them with another might be all you need to kick it into high gear.

Beets & Watermelon

Verdict: Possible nitric oxide boosters.

Ancient cultures revered beets for their ability to produce “amorous” emotions. In Greek mythology, Aphrodite’s allure was intensified by eating beets.¹ And there might be some nutritional evidence for this amplification of her virility. Beets contain compounds like tryptophan and betaine, which can promote a sense of well-being, and boron, a trace mineral that supports healthy sex hormone levels.

Seeds found at a 5000-year-old settlement in Libya and wall paintings in King Tut’s tomb suggest people have been eating watermelon (or at least a near relative of the species we know today) for millennia.² Hydrating and restorative, desert cultures around the Mediterranean Sea valued watermelon’s cooling and diuretic properties, voluminous water content, and storage longevity.

Both foods contain compounds that support vascular function. Beetroot has been touted for its ability to boost nitric oxide, a molecule that helps relax blood vessels. Watermelon contains L-citrulline, a precursor to nitric oxide. The healthy bump in nitric oxide can improve blood flow, including to the penis. Also, as we mentioned, watermelon is hydrating: tissues become nourished, toxins are pushed out, and the diuretic property removes fluid volume that could improve slightly elevated blood pressure.

Plausible contributors to sexual function – but the effect is modest. Also, dietary intake alone is unlikely to replace medical treatments for more serious urologic concerns and libido setbacks.

All in all, these are healthy, whole foods that belong on the menu – they’re not going to hurt, and they may even help! (Special note: Beets have a strong coloring to them. Don’t be surprised if they tint your urine pink or red. It’s harmless, but call us if you feel alarmed or notice anything else unusual.)

Ginseng

Verdict: Plausible.

The “root of vitality,” ginseng, has been used for thousands of years in Eastern and Chinese medicine to restore Qi (the life energy that methodically flows throughout our bodies). Sexual vigor is almost synonymous with stamina, resilience, and longevity. With the energetic property to revive Qi, including intimate horsepower, ginseng’s reputation evolved into that of an aphrodisiac.

There might be some factual basis to that. Erectile function relies heavily on healthy vascular and smooth muscle activity in the penis, which is mediated by nitric oxide (NO) signaling. NO relaxes the smooth muscle, allowing blood to fill the penile tissue and create an erection. Red ginseng, in particular, appears to enhance this process: experimental studies suggest it can increase endothelial relaxation and NO production, improving blood flow to erectile tissue.³

Ginseng also has promising antioxidant power. Wait. Let’s back up so we can go forward.

Oxidative stress happens when harmful, unstable free radicals, called Reactive Oxygen Species (ROS), overwhelm the body’s antioxidants, damaging cells, proteins, lipids, and DNA and contributing to aging and diseases like cancer, diabetes, and neurodegenerative conditions. Controlled levels of ROS are necessary for cell signaling, but excess production from pollutants, poor diet, or stress can harm cells.

Ginseng might be responsible for reducing markers of oxidative stress, preserving cellular structure, and improving smooth muscle health in experimental models, which can indirectly impact sexual performance and stamina.³ Incorporating ginseng as part of a balanced diet, combined with good sleep, exercise, overall healthy living, and advice from a knowledgeable practitioner, may help some people feel more energetic and engaged, even if it doesn’t dramatically “flip the switch.”

Chocolate

Verdict: A romantic, mood-lifting, endorphin trigger.

What list of food-based aphrodisiacs is complete without Valentine’s hottest commodity: chocolate? This ultimate love potion, cacao, was referred to as “the food of the gods” by the Aztecs and consumed in bitter, spiced beverages that were thought to enhance vitality and sexual prowess. The association of chocolate with romance and seduction carried on in European aristocratic society, and even into modern cultures around the world. The act of sharing chocolate, its luxurious texture, and its association with indulgence created a psychological association with pleasure and intimacy.

And good news – chocolate has a favorable, nutritious side. Dark chocolate, in particular, has compounds with antioxidant properties that, you guessed it, support cardiovascular health. It also contains small amounts of phenylethylamine and serotonin precursors that elevate mood and alertness – that endorphin release can definitely set off some libido vibes!

The all-around effect of chocolate can make sex a much more pleasurable activity to engage in. In practical terms, dark chocolate is heart-healthier than, say, a slice of cake, so enjoy it in moderation!

Adaptogens

Verdict: Can put you in the mood… via stress reduction.

Adaptogens are the wellness world’s little darlings right now, and they’re everywhere: teas, tinctures, smoothies, and “shots.” Maca root, ashwagandha, mushrooms like Turkey Tail and Reishi, astragalus, and other adaptogenic plants don’t act like stimulants or hormones, but they do help regulate the stress response, reduce fatigue, and improve overall resilience.

Many of these plants come from traditional medicine systems that focus less on sexual performance itself and more on restoring balance, which is really the root of any illness, according to these philosophies. In Ayurvedic and traditional Eastern practices, adaptogens are used to help the body respond to stress, fatigue, and illness.

Chronic stress elevates cortisol, disrupts sleep, drains energy, and interferes with sex hormone signaling. By default, this state of imbalance in the body suppresses the libido. The stress-buffering effect of adaptogens can help remove some of the barriers to “turning something on.” If the body can handle stress more effectively, conditions are such that the libido and an interest in sex have room to return.

Always talk to your prescribing physician before adding herbal supplements to your diet. Their effects vary widely depending on the person, the specific compound, dosage, and overall health context.

Peppers

Verdict: Can create a rush of sensation.

Heat can be equated with vitality and sexual energy, and peppers have long been associated with passion, fire, and desire. Intuitively and sensually, it makes sense: spicy foods cause warmth, sweating, flushing, and a racing heart, all sensations that can accompany physical arousal and prime the body and brain for intimacy. But there is a psychological force also driving this; just because we eat peppers doesn’t mean we’ll automatically be “in the mood.”

The compound responsible for the burn or sting we feel from eating a hot pepper, capsaicin, temporarily increases circulation and triggers the release of endorphins. That short-lived “rush” can feel energizing, exciting, and even euphoric. The effect is a momentary sensory illusion that sounds crazy at first, but again, has cardiovascular effects that might lend credence to spicing things up in the bedroom.

Peppers are also rich in vitamin C, antioxidants, and anti-inflammatory compounds. Capsaicin may protect against arterial calcification by encouraging normal arterial cell behavior and slowing down the harmful changes that cause arteries to stiffen and harden over time.⁴ Flexible arteries mean better blood flow, and better blood flow leads to stronger erections and sexual function.

Figs and Dates

Verdict: Nutritionally supportive, at best.

Figs and dates have been associated with sexuality and fertility for thousands of years. In many ancient Mediterranean cultures, figs symbolized fertility, abundance, and sexual vitality. In Ancient Egypt, Greece, and across the Middle East, sweet foods in general symbolized abundance, pleasure, and reproductive success.

In a practical sense, figs and dates are calorie-dense, rich in natural sugars, and provide quick energy along with small amounts of minerals and antioxidants. In populations where food scarcity or physical exhaustion was common, this rapid energy delivery may have translated into improved stamina, including reproductive capability.

Another commonality in these foods: they’re whole and healthy. They’re great at providing quick carbohydrates (energy) and delivering small amounts of minerals and antioxidants. The aphrodisiac status is mostly cultural and symbolic, and perhaps a splash of biological due to nutritive value.

Walnuts, Almonds, and “Shaped-Like It” Foods

Verdict: The Doctrine of Signatures…

… states that foods resembling body parts must benefit those body parts. It’s an ancient, pseudoscientific theory that plants and other consumables have characteristics that determine what they’re good for. Walnuts look like brains, so they were thought to improve cognition. (Turns out, they actually do!) Asparagus resembles male anatomy, so it must enhance virility. Nuts, seeds, and certain roots all found themselves folded into the aphrodisiac category through this “like affects like” logic.

Regardless of the myth around these “shaped-like it” foods, evidence suggests nuts were part of our species’ diet almost 800,000 years ago. Nuts and the tools to crack them have been found in bogs and archaeological sites throughout the Middle East, Europe, and the Americas.⁵

And nuts actually do support sexual health – but not just because they resemble, well, the corresponding anatomy. Walnuts and almonds are rich in healthy fats, antioxidants, and minerals that support cardiovascular health and help regulate cholesterol and triglycerides – and your erection depends on all of that being in healthy ranges.

Honey

Verdict: It’s the symbolism.

Love. Fertility. Sexuality. The very word honeymoon comes from a tradition of newlyweds consuming honey-based drinks to promote fertility and happiness in early marriage. In pockets of the world, and throughout history, its sweetness has symbolized pleasure and abundance, and its rarity made it a luxury.

Besides sharing sweets in a moment of closeness and intimacy, honey might accidentally work to “get the juices flowing” due to the quick-energy release from glucose and fructose and the extra kick of antioxidants and minerals.

Caveat: sipping honey throughout the night isn’t going to maintain an erection or otherwise keep you alert in the bedroom. Count on your urologist and clinically guided treatments for that part.

Outside the bedroom, honey earns its keep in other ways: it has mild antimicrobial properties, can soothe sore throats and coughs, supports gut health when used in moderation, and serves as a gentler alternative to refined sugar for people trying to stabilize energy and blood sugar levels. As an ancillary player, honey might be part of broader lifestyle changes that make intimacy easier.

What We Know Works

Not to take the magic out of it, but many classic “aphrodisiacs” probably worked because people expected them to; sort of a placebo effect. The psychology of it can be just as powerful as the physiology of desire and intimacy. If you believe something will help you feel more self-assured, it often does – in this case, the expectation or perception of a food to invite arousal. And there’s nothing wrong with that!

Oysters, beets, dark chocolate, nuts – they’re all genuinely healthy. And if you’re interested in the long game, they support cumulative, positive effects on cardiovascular, metabolic, and emotional well-being. Just don’t expect direct, immediate, or knee-knocking effects on libido.

If you really want to move the needle, we know a balanced diet, regular physical activity, and a consistent, healthy weight are always in style. Keeping underlying health conditions in check, like diabetes, high blood pressure, or sleep disorders, also affects sexual function. Even when physical health looks good on paper, mental health, stress, anxiety, depression, and relationship strain can undermine desire, performance, and overall health.

If you’re experimenting with dietary changes, supplements, or wellness trends, it’s wise to loop in your healthcare provider, especially if you have underlying conditions, take medications, or are trying to correct a specific sexual health concern. When lifestyle changes aren’t enough to turn your sexual health around, it might be time for a chat about medication, hormone evaluation and replacement therapy, or advanced urologic treatments designed to address the underlying cause directly.

Modern sexual medicine offers real, evidence-based solutions, and help is closer than you think. Dr. Kapadia believes curiosity is a good thing in medicine. If you have questions, even the ones that feel awkward or off-limits, he welcomes them. Based in the Atlanta area with Georgia Urology, Dr. Kapadia specializes in men’s sexual and reproductive health and remains actively involved in advancing the field through ongoing research and education.

Whether you want to learn more about our blog content or talk through your own concerns, we encourage you to schedule a visit.

Resouces:

Avey, T. (2014, October 8). Discover the History of Beets. PBS Food. https://www.pbs.org/food/stories/history-beets.
Strauss, M. (2015, August 21). The 5,000-Year Secret History of the Watermelon. National Geographic. https://www.nationalgeographic.com/history/article/150821-watermelon-fruit-history-agriculture.
Wang, H., Zhang, J., Ma, D., Zhao, Z., Yan, B., & Wang, F. (2023). The role of red ginseng in men’s reproductive health: a literature review. Basic and clinical andrology, 33(1), 27. https://doi.org/10.1186/s12610-023-00203-0.
Luo, D., Li, W., Xie, C., Yin, L., Su, X., Chen, J., & Huang, H. (2022). Capsaicin Attenuates Arterial Calcification Through Promoting SIRT6-Mediated Deacetylation and Degradation of Hif1α (Hypoxic-Inducible Factor-1 Alpha). Hypertension, 79(5), 906–917. https://doi.org/10.1161/hypertensionaha.121.18778.
The History of Nuts. (2026). Www.nutcrackermuseum.com; Leavenworth Nutcracker Museum. https://www.nutcrackermuseum.com/history_nuts.htm.

When Your Diet Goes Head-to-Head

Posted on November 5, 2025November 17, 2025 by Akash Kapadia, MD in Diet, Erectile Dysfunction

Erectile dysfunction (ED) is more common than many realize, affecting millions of men, as well as their partners, worldwide. Modern medicine has developed wildly impressive and effective solutions, ranging from medication to penile implants.

What modern medicine can’t change is how you treat your body. In other words, what you eat, how you move, and how you manage stress can all influence your sexual function.

Foods That Can Help

You are what you eat has more truth to it than many realize. A diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats not only nourishes your body but also your sexual health. Leafy greens, beets, and berries are particularly helpful because they contain nitrates and antioxidants, compounds that support the ability of your blood vessels to expand and increase blood flow. Healthy blood flow to the penile arteries results in strong, consistent erections.

Whole grains and legumes, packed with fiber, help regulate blood sugar and cholesterol, which also protects vascular health. And healthy fat isn’t your enemy – unsaturated fats from olive oil, nuts, and fatty fish support cardiovascular function and, indirectly, sexual performance.

Lean proteins from poultry, fish, or plant sources help maintain muscle mass and overall metabolism, contributing to hormone balance. Some studies suggest that men who follow Mediterranean-style diets, which are high in fruits, vegetables, whole grains, healthy fats, and fish, experience lower rates of erectile dysfunction than men who follow typical Western diets high in processed and fried foods.1

Foods That Can Hinder

Not all “healthy” foods are created equal – even foods with labels such as natural, diet, or zero-calorie can contain hidden sweeteners and other undesirable ingredients that aren’t so helpful. Processed foods with refined carbohydrates, saturated fats, and excess sodium can also sabotage sexual performance.

Refined carbohydrates, such as white bread, pastries, and sugary snacks, spike blood sugar and can worsen insulin resistance over time. This creates vascular stress and may reduce blood flow to the penis. Saturated and trans fats, commonly found in fried foods, fast food, and many baked goods, contribute to the development of atherosclerosis, which narrows arteries and impedes circulation – everywhere. High sodium intake can raise blood pressure, again negatively affecting vascular health.

Even moderate levels of unhealthy eating, when repeated daily and over time, can gradually compromise metabolic health and erectile function. On the flip side, the occasional indulgence alongside otherwise healthy dietary habits promotes physical health, reduces stress, boosts mood, and creates enjoyable social experiences that actually enhance sexual wellbeing.

Creating better habits like replacing processed snacks with whole foods, cooking with olive oil instead of margarine, and moderating caffeine intake can drastically improve blood flow, energy levels, and hormone balance. What hinders vascular and endocrine health can hinder erections.

There’s More: Exercise and Metabolic Health

We’ve mentioned it a few times, and we’ll say it again: erectile function depends heavily on cardiovascular and metabolic health. Regular physical activity improves circulation, lowers blood pressure, helps stabilize healthy body weight, and reduces stress, all of which can impact the ability to obtain and maintain an erection.

Aerobic exercise (including activities like walking, jogging, swimming, or cycling that get your heart rate up) strengthens the heart and blood vessels, increasing the availability of nitric oxide – a compound necessary for smooth muscle relaxation and adequate blood volume to the penis. Resistance training (as in push-ups, curls, deadlifts, and planks) helps regulate testosterone production, preserves muscle mass, and improves metabolic function. Pelvic floor exercises (such as Kegels, bridge pose, and squats) directly strengthen the muscles involved with erections and ejaculation, augmenting rigidity and control.

Obesity is also linked to erectile dysfunction – excess body fat, particularly around the abdomen, creates inflammation, insulin resistance, and lower testosterone levels. Fortunately, even modest weight loss can yield noticeable improvements in sexual function.

Moderating all of these aspects of lifestyle creates a positive feedback loop: improved circulation and hormonal balance support sexual performance; increased confidence and energy encourage continued healthy behaviors.

That’s Not All: Smoking, Alcohol, Stress, and Sleep

Yes, all of these factors can affect sexual performance. Poor sleep, particularly obstructive sleep apnea, insomnia, and nighttime shift work, is strongly associated with low testosterone and impaired vascular function. Research indicates that short sleep duration itself may negatively influence erectile function – men who consistently get insufficient sleep are at higher risk for developing ED, even after accounting for age and other medical conditions.2

Not getting regular quality Z’s has also been linked to a wide range of other disorders, including diabetes, hypertension, and major depressive disorder, all of which can further contribute to sexual dysfunction. Studies suggest that sleep-related disruptions in neuroendocrine systems, molecular signaling pathways, and vascular regulation can all lead to ED.2 Establishing consistent sleep habits not only supports better erectile function, but it can also enhance responsiveness to medical treatment.

Smoking damages blood vessels and reduces nitric oxide availability, making erections more difficult. Chronic alcohol use, on the other hand, can impair testosterone production and cause nerve damage. Chronic psychological stress elevates cortisol, which can decrease testosterone and interfere with the nervous system pathways involved in erections. Anxiety, depression, and performance pressure further compound the problem.

Oftentimes, smoking, alcohol consumption, and mental health go hand-in-hand, making this one of the most challenging lifestyle aspects to tackle. If you or someone you know is struggling with substance dependency or emotional well-being, please reach out to a healthcare provider for additional support and guidance.

Get Your Head in the Game

Erectile dysfunction is rarely just a bedroom issue – it’s often a signal indicating your body needs cardiovascular, metabolic, hormonal, and even mental health support.

Diet and lifestyle have a dynamic impact within the body, sometimes rivaling medication in effectiveness. When healthy habits are combined with medical intervention, these strategies provide the most comprehensive approach to ED and your overall physical mojo.

If you’re struggling with ED and want personalized guidance, schedule a consultation with Dr. Kapadia. With a few adjustments and solid medical advice, you can regain sexual confidence and peak performance.

Resources:

Di Francesco, S., & Tenaglia, R. L. (2017). Mediterranean diet and erectile dysfunction: a current perspective. Central European journal of urology, 70(2), 185–187. https://doi.org/10.5173/ceju.2017.1356.
Zhang, F., Xiong, Y., Qin, F., & Yuan, J. (2022). Short Sleep Duration and Erectile Dysfunction: A Review of the Literature. Nature and science of sleep, 14, 1945–1961. https://doi.org/10.2147/NSS.S375571.

Fuel Your Fire: Naturally Boosting Testosterone

Posted on September 24, 2025September 29, 2025 by Akash Kapadia, MD in Diet, Low Testosterone

40% of men over 45 experience clinically low testosterone.¹

Sounds straightforward enough, but think about what this hormone actually powers: energy, muscle, motivation, mood, and libido. That statistic means 40% of men could also be feeling drained and fatigued, struggling to stay strong, noticing a lag in sex drive, or experiencing fewer spontaneous erections.

Many men turn to prescriptions, a viable option, but there’s also a growing interest in natural ways to keep testosterone in a healthy range. From lifestyle factors such as diet, sleep, exercise, and stress management to herbs, micronutrients, and specific foods, several practical strategies can help maintain (or even modestly boost) testosterone production.

Food

What you eat ripples through nearly every body system, including the glands and pathways that regulate testosterone. A healthy diet is one of the most effective methods to maintain hormone balance. Nutrient-dense meals give your body the raw materials it needs, while restrictive or unbalanced diets can throw your whole system off-kilter.

Two minerals in particular, zinc and magnesium, play outsized roles in testosterone synthesis. Zinc is involved in both the production and secretion of luteinizing hormone (LH), the chemical messenger that signals your testes to make testosterone. It also helps convert testosterone into its more potent cousin, dihydrotestosterone (DHT). When zinc levels are low, testosterone levels tend to follow. Studies show that supplementation with zinc in zinc-deficient men can raise both total and free testosterone.²

When paired with exercise, magnesium supplementation has also been shown to increase testosterone, likely by reducing oxidative stress and inflammation (which can damage testosterone-producing Leydig cells) and by increasing the availability of more bioavailable hormone. In studies combining exercise and magnesium supplementation, testosterone (both free and total) was elevated.²

Taking a multivitamin tailored to your gender and age typically provides most of the essential minerals and vitamins you need, but additional supplementation may become necessary in some cases. Vitamin D, iron, calcium, and B vitamins are common gaps, and addressing them can make a measurable difference in how your body functions.

Most people think of vitamin D as “the bone vitamin,” and that’s true. It supports healthy skeletal bone, but it’s actually more like a hormone that influences the whole body. Receptors for vitamin D are found throughout the body, including in penile tissue, which means it can directly affect sexual health. When vitamin D binds to specific receptors, it helps regulate thousands of genes that guide how cells grow, repair, and function.³

In practical terms, being low in vitamin D doesn’t just weaken bones – it can also interfere with testosterone production and healthy erectile function. Low vitamin D often goes hand-in-hand with low testosterone, and long-term supplementation in deficient men has been shown to raise both total and free testosterone.⁴

Whole foods provide essential vitamins that support testosterone naturally, and if you need a boost, the plate is a good place to start. Here are some foods that pack hormone-friendly nutrients:

Oysters, beef, pumpkin seeds, chickpeas – rich in zinc
Spinach, almonds, dark chocolate, and avocados – sources of magnesium
Egg yolks, salmon, fortified dairy – supply vitamin D
Olive oil, nuts, fatty fish – provide healthy fats for hormone production
Pomegranate, berries, and cruciferous vegetables (like broccoli) – support antioxidant balance and hormone metabolism

One last mention on diet: We often hear about the dangers of high cholesterol and being mindful of keeping it low – if your numbers are elevated, that’s generally sound advice. But if your cholesterol is already in a healthy range, going ultra-low-fat might actually backfire.

Cholesterol is the raw material from which testosterone and other steroid hormones are made. Diets too low in fat can limit cholesterol production (hence testosterone), while higher-fat approaches (including ketogenic diets) have been linked to increased testosterone, especially in men who strength train.⁴ Chronic calorie restriction or pushing your body too hard without proper nutrition can suppress LH signaling and lower hormone output.

Herbs

Certain herbs, plant extracts, and phytochemicals (naturally occurring compounds in plants) may help preserve testosterone by limiting its conversion to estrogen and gently nudging hormone pathways in the right direction.⁴

Many of these come from traditional medicine, including plants in the Araliaceae family (like ginseng) and Zingiberaceae species (such as ginger and turmeric), along with fruits like mangosteen, grape seeds, white button mushrooms, and even red wine. (Easy does it on the red wine; alcohol intake can wipe out nutrients your body needs to stay healthy.)

For example, mangosteen supplementation in one study increased free testosterone levels and improved strength outcomes compared to a placebo.⁴ Certain flavonoids – apigenin in parsley and chamomile, chrysin in honey, catechins in cocoa and prune juice, and resveratrol in red wine – also show promise in supporting testosterone by acting as natural aromatase inhibitors (substances that help prevent the conversion of testosterone into estrogen).

Other herbs often talked about for testosterone support include puncture vine (Tribulus terrestris), fenugreek (Trigonella foenum-graecum), ashwagandha (Withania somnifera), Tongkat ali (Eurycoma longifolia), and ginseng.⁵ It’s hypothesized that they work by stimulating the glands that produce testosterone, improving responsiveness to luteinizing hormone (LH), reducing stress and inflammation, or protecting testicular cells from oxidative damage. Some men notice appreciable changes in energy, libido, or strength, while others see minimal results. Quality, dose, and individual differences like age, baseline hormone levels, and overall health all contribute to the effect of supplements and lifestyle changes.

While encouraging, most of this research is still preliminary. Many studies are done in vitro (test-tube or cell culture) or in animals rather than humans. Human studies tend to be small, and the real-world effects depend on dose, preparation quality, bioavailability, and baseline nutritional or hormonal status. These herbs show promise, particularly for men with low testosterone or stress, but they’re not guaranteed fixes. Larger, high-quality studies are needed to clarify which herbs work best and in what amounts. Most importantly, don’t start any supplementation regimen without your doctor’s oversight.

Sleep

Sleep is essential for many of the body’s mechanisms to function properly, and hormones are no exception. When we are sleep deprived, we also become hormone, nutrient, and energy deprived.

In one study, 10 healthy young men were observed sleeping 10 hours per night for three nights. Then, their sleep was restricted to only five hours per night for eight consecutive nights. Researchers observed that daytime testosterone levels dropped by 10-15% compared to when individuals were better rested, particularly in the afternoon and evening. Participants also reported feeling less energetic and motivated when experiencing reduced sleep. Interestingly, the testosterone decline occurred without a significant change in cortisol (a stress hormone), suggesting that sleep loss itself (not just stress) directly lowers testosterone.⁶ (Although cortisol does affect hormone levels, as we’ll see soon.)

Missing sleep, even a little, lowers testosterone production – if sleep is cut short, disrupted, fragmented, or of poor quality, testosterone tends to fall. Sleep disorders, like obstructive sleep apnea (OSA), can make this worse.⁷ In OSA, the airway collapses repeatedly during the night, interrupting deep sleep and reducing oxygen levels. This repeated disturbance can significantly blunt testosterone release and is often compounded by excess body weight.

Even if you’re technically “in bed” long enough, broken or shallow sleep keeps testosterone from reaching normal peaks overnight. Research also suggests that testosterone is most sensitive to the amount of deep, restorative sleep (stages 3 and 4 of non-REM).⁷ Prioritizing both sleep quantity and quality is one of the most effective ways to support testosterone and overall vitality naturally.

Exercise

How do different measures of fitness and body composition relate to total testosterone (TT) levels? Researchers explored this by looking at 87 men, measuring their body fat percentage, cardiorespiratory fitness, muscle strength, agility, and flexibility.⁸

Here’s what they found: men with higher amounts of fat, particularly abdominal fat, tended to have lower testosterone, and those with better cardiorespiratory fitness (how efficiently the heart and lungs work) had higher testosterone.⁸

Escalating aerobic exercise with activities that improve your heart and lung capacity and lowering body fat (with emphasis on belly fat) appear to be some of the most effective natural strategies for raising testosterone, especially in men with erectile dysfunction (ED).⁸ Resistance training (lifting weights) also helps, but combined aerobic and strength training with trimming the midsection delivers a bigger testosterone boost than lifting alone.

Stress

Chronic stress takes a toll on nearly every system in the body, and over time, it can quietly chip away at testosterone levels. Animal studies show that prolonged stress causes the testosterone-producing Leydig cells in the testes to falter, shrinking in size and output. The main culprit is cortisol, the body’s primary stress hormone, which interferes with the biochemical steps needed to make testosterone.⁹

Chronic stress also alters how Leydig cells respond to luteinizing hormone (LH), one of the primary signals the body uses to instruct the testes to produce testosterone. When that communication is disrupted, the cellular machinery can’t properly convert raw materials into testosterone. As this process drags on, baseline testosterone secretion decreases, resulting in consistently lower levels than they should be.

Additionally, chronic stress tends to accumulate through effects such as increased inflammation, oxidative stress (where cells are damaged by reactive molecules), and potential decreases in eating, sleep, or energy availability, all of which can further impair testosterone production.

There is a caveat worth mentioning about the difference between acute stress and chronic stress. Acute stress puts our system into action and can actually be healthy. In a study where researchers measured testosterone in participants’ saliva at baseline and during exam stress, they found that short-term psychological stress, like facing a test, might raise testosterone in men (at least temporarily). But how this happens depends on who you are, your personality, how much you dwell on things, and how well you handle your emotions.¹⁰

That said, if you’re under constant stress, your testosterone is likely to drop, not just temporarily but in a more lasting way. Managing stress through good sleep, realistic workloads, relaxation practices, therapy, or lifestyle changes can help maintain healthier, more stable testosterone levels over time.

Finding Balance

Optimizing testosterone takes seeing the big picture and creating a healthy balance in life. Diet, sleep, exercise, and stress management all work together to support hormone production, and even small, consistent changes can make a significant difference in how you feel day-to-day.

It’s important to note that natural products are not a substitute for medical advice, and they aren’t risk-free. Some can interact with prescription medications or existing health conditions in ways that may not seem obvious – don’t self-prescribe or mix therapies without guidance.

The best step you can take is to have an open conversation with your urologist. A specialist can evaluate your hormone levels, review your current medications, and help you choose safe and effective strategies—whether pharmaceutical, natural, or a combination.

For professional guidance on naturally boosting testosterone and combining lifestyle approaches with medical care, schedule an appointment with Dr. Kapadia. Together, we’ll develop a practical plan tailored to your goals.

References:

Sizar, Omeed, et al. “Male Hypogonadism.” PubMed, StatPearls Publishing, 25 Feb. 2024, www.ncbi.nlm.nih.gov/books/NBK532933/.
Zamir, A., Ben-Zeev, T., & Hoffman, J. R. (2021). Manipulation of Dietary Intake on Changes in Circulating Testosterone Concentrations. Nutrients, 13(10), 3375. https://doi.org/10.3390/nu13103375.
Canguven, O., & Al Malki, A. H. (2021). Vitamin D and Male Erectile Function: An Updated Review. The world journal of men’s health, 39(1), 31–37. https://doi.org/10.5534/wjmh.190151.
Zamir, A., Ben-Zeev, T., & Hoffman, J. R. (2021). Manipulation of Dietary Intake on Changes in Circulating Testosterone Concentrations. Nutrients, 13(10), 3375. https://doi.org/10.3390/nu13103375.
Smith, S. J., Lopresti, A. L., Teo, S. Y. M., & Fairchild, T. J. (2021). Examining the Effects of Herbs on Testosterone Concentrations in Men: A Systematic Review. Advances in nutrition (Bethesda, Md.), 12(3), 744–765. https://doi.org/10.1093/advances/nmaa134.
Leproult, R., & Van Cauter, E. (2011). Effect of 1 week of sleep restriction on testosterone levels in young healthy men. JAMA, 305(21), 2173–2174. https://doi.org/10.1001/jama.2011.710.
Wittert G. (2014). The relationship between sleep disorders and testosterone in men. Asian journal of andrology, 16(2), 262–265. https://doi.org/10.4103/1008-682X.122586.
Yeo, J. K., Cho, S. I., Park, S. G., Jo, S., Ha, J. K., Lee, J. W., Cho, S. Y., & Park, M. G. (2018). Which Exercise Is Better for Increasing Serum Testosterone Levels in Patients with Erectile Dysfunction?. The world journal of men’s health, 36(2), 147–152. https://doi.org/10.5534/wjmh.17030.
Xiong, X., Wu, Q., Zhang, L., Gao, S., Li, R., Han, L., Fan, M., Wang, M., Liu, L., Wang, X., Zhang, C., Xin, Y., Li, Z., Huang, C., & Yang, J. (2022). Chronic stress inhibits testosterone synthesis in Leydig cells through mitochondrial damage via Atp5a1. Journal of cellular and molecular medicine, 26(2), 354–363. https://doi.org/10.1111/jcmm.17085.
Afrisham, R., Sadegh-Nejadi, S., SoliemaniFar, O., Kooti, W., Ashtary-Larky, D., Alamiri, F., Aberomand, M., Najjar-Asl, S., & Khaneh-Keshi, A. (2016). Salivary Testosterone Levels Under Psychological Stress and Its Relationship with Rumination and Five Personality Traits in Medical Students. Psychiatry investigation, 13(6), 637–643. https://doi.org/10.4306/pi.2016.13.6.637.

Does Cranberry Juice Work for Kidney Stones?

Posted on August 23, 2023September 6, 2023 by Akash Kapadia, MD in Diet, Kidney

It may seem too simplistic and even ridiculous, but we’ve all been told that cranberries and their juice effectively prevent kidney stones. However, before you go out and drink liters of cranberry juice at a time, we must discuss some other ways to mitigate kidney stones and what you should do if you develop them.

Kidney stones are hardened crystals that develop within the kidneys for several potential reasons. Kidney stones do not cause pain for many as they are small enough to pass through the urinary system without us ever knowing. For some, however, kidney stones can develop to be quite large. While the stones remain in the kidneys themselves, they are usually asymptomatic. However, if they begin to migrate into the ureters – the tubes that carry urine from the kidneys to the bladder – they can cause significant pain and other complications. For some, kidney stones represent a harrowing circumstance, which may require passing the stone over a day or two or intervention from a urologist using shockwave therapy or lithotripsy. However, it’s important to remember that if you develop a fever or other signs of infection, this is an emergency that must be treated at the hospital. Kidney infections progress very rapidly and can be devastating if not treated early.

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Nitric Oxide and Its Role in Erectile Dysfunction

Posted on April 26, 2023April 28, 2023 by Akash Kapadia, MD in Diet, Erectile Dysfunction, Supplements

Several potential issues can cause or worsen erectile dysfunction. Many of these are discussed on our website. However, some are less discussed yet worthy of mention and attention; one such potential cause is a deficiency in nitric oxide. Nitric oxide, or NO, is a gas molecule that most cells in the body produce. It is an integral part of how our body functions and plays a role in activating the enzymes in blood vessels that, among other things, help make a normal erection. As we age, however, the body produces less nitric oxide (which is the case for many essential bodily functions).

While the prevalence of erectile dysfunction continues to be researched, studies have shown that about 20% of the United States male population and 50% of those aged 40 to 70 years may suffer from moderate ED. Greater than 60% of men over 70 may suffer as well. This data is from the early 2000s, and the obesity epidemic, for example, has significantly worsened so those prevalence figures may be even higher.

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Should You Drink Less if You Have BPH?

Posted on April 12, 2023April 28, 2023 by Akash Kapadia, MD in BPH, Diet

While benign is in the name, it sure doesn’t feel like it to patients suffering from Benign Prostatic Hyperplasia (BPH). At first, many patients think they may have prostate cancer. They are relieved to learn that most cases of symptomatic lower urinary tract symptoms are not caused by a malignancy but rather this ubiquitous normal part of the aging process. However, BPH only tends to get worse as the cells in the prostate continue to grow. The result is often nocturia, in which the patient wakes for a visit to the bathroom multiple times each night, often causing disrupted sleep and constant daytime fatigue. As such, many patients think that reducing their water intake will solve the issue.

Ultimately, drinking fewer fluids to try to avoid the symptoms of BPH doesn’t work and may be counterproductive. For one, it is critically important that you stay hydrated for continued health. This is not just the health of your urinary system, but every bodily function depends on proper hydration. Even mild dehydration has significant physical and psychological consequences. Further, dehydration can make your lower urinary tract symptoms worse. Lack of fluid intake can cause bladder irritation as the urine is more concentrated. The result? You guessed it! An urge to urinate more frequently. It can also cause significant kidney issues that, once again, can create problematic urinary symptoms.

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Can “Forever Chemicals” Be Causing Male Infertility?

Posted on October 28, 2022 by Akash Kapadia, MD in Diet, Male Fertility

In the spirit of bringing you the latest research that affects male fertility, a Danish study¹ was recently published about the effects of forever chemicals and, in particular, PFAS or per and polyfluoroalkyl substances on sperm count and mobility. The study sought to understand how a mother’s exposure to these toxic chemicals during pregnancy could affect the child’s fertility later in life. Why does this matter? Testicular development in males occurs during the first trimester of pregnancy, and this is also a time when external endocrine disruptors can make a big difference. In this case, PFAS made up of thousands of different chemicals, accumulates in the human body and crosses the placental barrier into the child.

What This Study Showed

Approximately 860 men were evaluated. Their mothers provided blood samples during the first trimester of their pregnancy between 1996 and 2002. The study found that mothers with higher PFAS levels had children who were more likely to have a lower sperm count and mobility issues than adults.

Why This Study Matters

When we look at the increasing rates of male infertility, we know that there is no single cause. Instead, cases of infertility must be discussed and evaluated both from an individual and a societal level. It seems that exposure to these, amongst other environmental chemicals, may be partly to blame for some infertility cases. Most Americans have been exposed to and therefore retain PFAS in their blood – remember, once exposed, the body cannot remove these chemicals (hence the “forever” moniker).

Beyond infertility, these chemicals can also cause significant diseases later in life. Research suggests that these chemicals may cause metabolic disorders, including type-2 diabetes, high cholesterol, obesity, and more, all of which can also affect urinary health.

What’s the Prognosis?

Unfortunately, because of the ubiquitous nature of these chemicals, most pregnant mothers have been exposed to these toxic chemicals. Virtually every adult has been as well. Why? These chemicals are often used in food product packaging to improve their water and grease-resistant properties. The result is that many of your fast food and takeout containers have PFAS. Some of the most egregious packaging includes fast-food wrappers and boxes, popcorn bags, and pizza boxes.

How Can You Avoid These Chemicals?

Unfortunately, we do not yet have a regulatory structure identifying and regulating these chemicals. However, much like BPA and phthalates, consumers and food producers are taking note. Companies like Chick-fil-A, Chipotle, Whole Foods, and Burger King have alluded to or promised to remove these chemicals from their packaging. Of course, the time and cost to do so are such that we can expect to be exposed to these chemicals for many more years unless something is done from a public awareness or regulatory standpoint. For the time being, the fact that PFAS is not visible nor has acute effects (that we are aware of) often makes it a lower priority for many people. Regardless, working with a men’s health specialist like Dr. Kapadia is an essential first step to understanding the potential causes of infertility and developing a treatment plan to address it.

In the meantime, do your research to find out if any of the products you or your family members consume contain harmful chemicals. You may even wish to consider choosing products that specifically exclude these chemicals from their packaging. Even though it’s likely that we have all been exposed to PFAS already, reducing our future exposure can only be beneficial. Be your own health advocate by ensuring that what you eat and drink is not tainted by harmful chemicals.

References:

Petersen KU, Hærvig KK, Flachs EM, Bonde JP, Lindh C, Hougaard KS, Toft G, Ramlau-Hansen CH, Tøttenborg SS. Per- and polyfluoroalkyl substances (PFAS) and male reproductive function in young adulthood; a cross-sectional study. Environ Res. 2022 Sep;212(Pt A):113157. doi: 10.1016/j.envres.2022.113157. Epub 2022 Mar 19. PMID: 35318009.

New Study Shows the Effects of a High Protein Diet on Fertility and Erectile Function

Posted on April 7, 2022 by Akash Kapadia, MD in Diet, Erectile Dysfunction

Male fertility and erectile function are two essential parts of a man’s physical and psychological health. As we age, these functions begin to wane. While we can’t help but think about these issues, many modifiable lifestyle considerations can negatively affect a man’s fertility and even cause ED.

Recent UK research evaluated more than two dozen other studies that included a diet very high in lean proteins. The findings were striking in that these high-protein diets increased cortisol production and lowered testosterone, contributing to erectile dysfunction and even less fertility in men. The average man should consume about 17% of their calories as protein each day as a point of reference—the men who had the worst effects consumed over 35% of their calories as protein. As a result, the study authors suggest that men consume no more than 25 g of lean protein each day even.

Unfortunately, this study suggests that departing from a balanced nutritionally balanced diet can have significant detrimental effects, even on our sexual function.

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