Super Boner Routine
A scientifically-backed routine specifically designed to improve erection quality and strength.
1. Blood Volume Hydration
Drink 500ml water with 1/4 tsp sea salt to increase blood volume and support circulation
2. Testosterone-Boosting Sun Exposure
Get 10-15 minutes direct sunlight on skin for natural testosterone production and vitamin D synthesis
3. Morning Blood Flow Supplements
Take key circulation supplements on empty stomach: - L-Citrulline: 3000mg (for nitric oxide production) - Zinc: 25mg (for testosterone support) Take with water, 30 minutes before breakfast
4. Hormone-Optimizing Breakfast
High-protein, healthy-fat breakfast for testosterone support: - 3-4 whole eggs - Leafy greens - Avocado or olive oil - Brazil nuts (for selenium)
5. Testosterone-Boosting Weight Training
Heavy compound exercises to increase testosterone: 1. Squats: 4 sets of 6-8 reps 2. Deadlifts: 4 sets of 6-8 reps 3. Rows or Pull-ups: 3 sets of 8-10 reps Rest 2-3 minutes between sets
6. Pelvic Floor Strengthening
Targeted exercises for erectile strength: - Regular Kegels: 3 sets of 10 holds (10 seconds each) - Reverse Kegels: 3 sets of 10 holds - Hip Bridges: 3 sets of 15 reps
7. Blood Flow Enhancement Supplements
Take circulation-boosting supplements: - Pycnogenol: 100mg (for nitric oxide sustainability) - Vitamin D3: 5000 IU (for testosterone support) Take with a small handful of nuts for absorption
8. Circulation-Promoting Lunch
Meal focused on nitric oxide production: - Beets or beet juice - Dark leafy greens (spinach, arugula) - Lean protein (fish or chicken) - Garlic or onions Avoid heavy, fatty meals that reduce blood flow
9. Pelvic Relaxation Practice
Stress reduction focused on pelvic area: - Deep belly breathing: 20 breaths - Pelvic floor relaxation - Light stretching Helps prevent anxiety-related ED
10. Circulation-Boosting Walk
Brisk 20-minute walk to improve blood flow: - Maintain moderate pace - Swing arms naturally - Focus on deep breathing
11. Testosterone-Preserving Dinner
Light dinner to maintain overnight testosterone: - Lean protein - Low glycemic carbs - Healthy fats Avoid heavy meals close to bed
12. Evening Hormone Support
Take evening supplements: - Magnesium: 400mg (for testosterone and sleep) - Boron: 10mg (for free testosterone) Take 2-3 hours before bed
13. Cold Shower Therapy
3-5 minute cold shower: - Promotes blood flow - Boosts testosterone - Improves recovery Start warm, end cold
14. Sleep Optimization
Prepare for optimal testosterone production: - Cool room (65-68°F) - Complete darkness - No electronics 1 hour before bed - Target 7-8 hours sleep
15. Morning Erection Assessment
Track morning erection quality: - Hardness (scale 1-10) - Duration - Frequency Log in tracking app or journal
16. Health Metrics Monitoring
Regular health checks: - Blood pressure - Testosterone levels - Overall energy - Sexual function Schedule monthly check-ins