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| Habit | Effect on Sex | Action Step | |-------|---------------|--------------| | Sleep | Poor sleep reduces libido and testosterone | Aim for 7–9 hours; no screens before bed | | Exercise | Increases blood flow and body confidence | 20 min cardio daily + pelvic floor moves | | Diet | Nitric oxide-boosting foods improve erections & lubrication | Eat beets, dark chocolate, watermelon, nuts | | Stress Management | Cortisol kills arousal | Daily meditation or 10 min of deep breathing | | Alcohol | Small amount lowers inhibition; excess impairs function | Limit to 1-2 drinks, if any | www tamelsex better

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