How to Increase Sexual Stamina So You Can Last Longer in Bed

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There’s nothing more detrimental for a woman during sex than when she's just about reaching the point of orgasm - and her partner loses his intensity and ejaculates early or starts losing his erection. If you're a man, you need to know how to sustain your sexual stamina to ensure you can satisfy your partner in bed. If you're a woman, you need to know how to enhance your awareness of sensations to naturally increase your sexual stamina so you can reach an orgasm.

Increase Sexual Stamina So You Can Last Longer in Bed

Irrespective of how long her partner can last in bed, the most important aspect of sex for most women is a mutually satisfying emotional connection. For a man it is the feeling of being in control of himself and successfully satisfying his partner. If you're worrying about your associated sexual problems then you won’t be providing ANY kind of emotional connection for your partner. A woman needs to feel like her man is present with her, and if you're not it will inevitably put her off sex because she's not feeling connected with you. 

A woman who loses interest in sex will have low sexual stamina, endurance or enthusiasm to participate. Because she has lost her desire for sex, her libido will eventually be switched off. If you're male and your partner appears to have lost her libido it may be due to you having a premature ejaculation or erectile dysfunction problem or she may be unhappy with your current technique. Or it may be that she simply doesn't know how to balance her sexual focus and is unable to reach orgasm.

Don’t confuse quantity with quality. Your partner wants quality sex and fulfilling intimacy. Your partner wants an emotional connection. (She) wants both of you to enjoy sex. She can sense it when you’re distracted or worried about your performance. A woman can smell “faking happy sex” a mile away. Women have vivid imaginations so she may start believing you no longer love her when there’s nothing further from the truth! Especially if you are losing your hard erection during foreplay or ejaculating prematurely.

Focusing your attention on the wrong things at the wrong time will cause you to lose control over the sexual act. This is the most common cause of sex problems for both men and women.

Best Foods And Exercises For Sexual Stamina

Many men and women fall victim to the diet and exercise myth. They mistakenly believe that food and exercise purported to increase sexual stamina will solve an early ejaculation or weak erection problem, or help a woman to achieve orgasm. This is most unlikely to happen. Sex problems are usually caused by the wrong sexual focus which leads to the brain becoming confused. (Try texting on your phone while driving!) This results in your brain triggering the wrong muscle program in your body. Sexual stamina has little to do with food or exercise.

On saying that, certain foods can cause loss of energy and congestion in the arteries, leading to poor blood flow. Loss of energy usually equates to a bad performance! This in turn can affect the quality of a man’s erection and a woman’s awareness of sensations in her vagina.

Related: What do you mean by the Diet and Exercise Myth?

how to increase sexual stamina with food

Best Sexual Stamina Foods

Foods which are rich in nutrients – vitamins and minerals and other essential nutrients are believed to improve sexual stamina. This is because they improve blood flow throughout the whole body, including increased blood flow to the genital area. Foods known to boost the libido and sperm count are generally purported to also increase sexual stamina.

The best foods to increase sexual stamina include Pomegranate Juice, Beets, Bananas, Goji Berries, Watermelon, Asparagus, Spinach, Oats, Garlic, Ginger, Ginseng, Maca, Wild Salmon, Oysters, Dark Chocolate, Pumpkin Seeds, Pistachios, Peanuts and Walnuts.

Best Sexual Stamina Exercises

It’s important to note the difference between training for sex, and other endurance training. Sex requires the utilization of a specific set of muscle groups.

To increase sexual stamina so you can last longer in bed, you need to specifically exercise your pelvic floor (PC) muscles. These are the muscles which support a healthy penis, strong erections and a toned vagina. If you only strengthen your penis (or vagina) you can still run out of sexual stamina.

As well as strengthening the PC muscles, you also need to strengthen the supporting sex muscles to increase your sexual stamina. These include your legs, arms, shoulders, lower back and hip muscle groups.

The best sexual stamina exercises include Kegel exercises and other bodyweight exercises including push-ups and squats. Bouncing on a mini-trampoline or skipping are great ways to increase cardiovascular fitness so you have the sexual endurance to last longer in bed.

My recommended exercises to increase sexual stamina are explained in detail in this post: 3 Best Exercises to Improve Sexual Function

man with sexual enhancement pills

Sexual Stamina Pills

There is no long lasting medicine to increase stamina in bed. Topical hormone creams, erectile dysfunction drugs and premature ejaculation medications treat the symptoms not the cause. They ONLY work short term (and often they don’t work at all!) Antidepressant medications will not stop premature ejaculation from occurring and may, in fact, lead to erectile dysfunction. This is due to the suppression of feeling in the body.

The side-effects endured when coming off purported sexual stamina drugs can be nothing short of horrendous and may also interrupt your sleep patterns.

Be wary of drugs which promise to increase sexual stamina. No drug works without causing side-effects elsewhere in the body. Side effects of common sexual stamina enhancement pills include “ice-cream” headaches, nausea, deafness and blindness. Although the last two side-effects are considered rare, do you really want to risk losing your sight or hearing when you can naturally increase your sexual stamina?

How to Increase Sexual Stamina Naturally

Predominantly eat foods which increase blood flow and your overall health to increase your sexual stamina. Regularly exercise all the muscles involved in the sexual act. Refrain from using sexual stamina pills, because sexual enhancement pills will not enhance a poor sexual technique! If you’re suffering from premature ejaculation or erectile dysfunction or are unable to achieve orgasm, you’ve got to understand how your current thoughts and actions are causing these problems:


“I’ve been to medical conferences all around the world, searching for an answer to my ED problem which started occurring after prostate surgery. No medical specialists are able to provide a permanent solution for erectile dysfunction – they have no idea how to solve it. Jacqui offered a completely different perspective – I am amazed at how well this technique works! Sometimes I lose focus and start losing the erection – but now I know how to immediately get it back!”

*Brian , Medical Specialist, Erectile Dysfunction after Prostate Surgery

I am 2000% happy with your program. I know in medicine there is no treatment more effective than your program. Your discovery and solution to sex problems is 2000 times better than all other pills and suggestions combined.

*Dr Vijay Raghaven , Diabetes and Metabolic Specialist for Incurable Diseases

I couldn’t believe it! After a lifetime of ejaculating within a minute (and for the past 5 years losing my erection hardness within one minute as well) I was able to stay HARD AND IN CONTROL for over 10 minutes – just 4 days after my session with Jacqui – and the next time I had sex! It’s blown my mind! Every male should have this education!

*Sam (surname withheld) , Medical Specialist, Premature Ejaculation & ED

The best way to naturally increase sexual stamina is by acting in the above areas and most importantly, correcting your sexual focus issue which I can help you with. I'm totally confident I can help you restore a happy and satisfying sex life when you take action to end the problem.

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Jacqui Olliver
Psychosexual Relationship Specialist at End the Problem, Jacqui Olliver has helped thousands of men, women and couples restore emotional and sexual satisfaction in their relationships to create a happier life. Click here to check out her programs or to book a complimentary strategy session for real answers to solve the real problems.

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