How to Cure Erectile Dysfunction and Premature Ejaculation Naturally

Learn what natural treatments could help men who suffer from both ED and PE.

Disappointed man with ED and PE sitting on bed.

Erectile dysfunction and premature ejaculation are the most common sexual issues that men deal with, and unfortunately, both can occur simultaneously.

But, the fact that you might be experiencing both erectile dysfunction and premature ejaculation at the same time doesn’t mean you can’t naturally treat both issues and get your sex life back on track!

In this article, we’ll explore the natural treatments available for erectile dysfunction and premature ejaculation and learn how to use them if you experience both ED and PE.

How to treat erectile dysfunction and premature ejaculation naturally

When treating erectile dysfunction and premature ejaculation, it’s important to understand that these issues are often interconnected.

Studies show that men with premature ejaculation are much more likely to experience erectile dysfunction. The connection works both ways – men experiencing erectile dysfunction also suffer from PE more often.

When choosing treatments, there are a few things to keep in mind:

  1. When ED and PE occur simultaneously, research suggests that the root cause is less likely to be medical and more likely to be psychological, or at least partly psychological.
  2. It is usually recommended to treat ED first. In many cases, PE will resolve on its own.
  3. There are common causes, such as performance anxiety, that can be treated specifically and can resolve both issues.
  4. Erectile dysfunction can serve as an early sign of other, more serious health issues. Therefore, it is crucial to consult with your doctor if you have any concerns.
  5. It is our approach that choosing natural remedies and treatment methods is always preferable as a first line of treatment, whenever possible, over medications.

Natural treatments for erectile dysfunction

Like we’ve mentioned earlier, if you suffer from both erectile dysfunction and premature ejaculation, the chances are higher that the underlying cause is psychological.

Generally speaking, if you’re healthy and can have erections alone while masturbating and/or have morning erections, it is safe to assume that the issue is psychological.

Let’s explore some of the leading treatments for psychological ED.

Naturally treat psychological erectile dysfunction

Mindfulness meditation

Mindfulness meditation can be an incredible tool for addressing both erectile dysfunction and premature ejaculation. This is true because both issues are influenced by psychological factors such as stress, anxiety, depression, and, most commonly, performance anxiety.

Practicing mindfulness meditation allows you to observe your thoughts and feelings without judgment. It helps you be present and accepting of your sensations without succumbing to anxiety or negative thoughts.

By stripping the power of negative thinking patterns, you effectively break the cycle of performance anxiety, which is the main psychological cause that makes men lose their erections.

Mindfulness meditation is known to alleviate symptoms of depression, which are linked to both ED and PE.

By promoting self-awareness, mindfulness meditation can help men overcome both psychological erectile dysfunction and premature ejaculation.


If self-help techniques, like mindfulness meditation, aren’t able to help you reach your goal of overcoming erectile dysfunction, sometimes a more personal approach is required.

A psychologist or sex therapist could help you explore the possible underlying psychological causes behind ED, which could include depression, past trauma, self-esteem issues, etc.

The therapist could then tailor the therapeutic method that suits your individual case the most. These could include cognitive behavioral therapy, talk therapy, mindfulness-based therapy, guided imagery, relationship counseling, and more.

Guided imagery

Guided imagery is a therapy technique in which you listen to and imagine the scenario in a positive way. The idea is that the mind can’t differentiate between things we imagine and real experiences. So, by vividly imagining a positive sexual scenario, you’re rewiring your mind to let go of performance anxiety, which could lead to erectile dysfunction.

Guided imagination is somewhat similar to mindfulness meditation and cognitive behavioral therapy, in which it helps you control the negative thinking patterns that can often lead to ED.

Naturally treat the physiological causes of ED

Physical ED is most commonly caused by issues that restrict blood flow to the penis, as well as other health conditions such as diabetes, low testosterone, hormonal imbalance, and more.

Some of these conditions can be improved by implementing lifestyle changes, which can improve or even cure erectile dysfunction without using ED medications such as Viagra or Cialis, or other medical interventions.

With that said, ED can be an early sign of more serious health problems, so if you’re experiencing erectile issues, it is always smart to consult a medical doctor.

Pelvic floor exercises

Surprisingly, engaging in exercises that target the pelvic floor can be beneficial for men experiencing erectile dysfunction.

The theory is that when men get an erection, the muscles in their pelvic area tighten up. This makes the blood pressure inside the penis much higher than usual, which helps keep the penis hard. If these muscles weaken, it could lead to erectile dysfunction. Practicing pelvic floor exercises to strengthen these muscles might help treat the issue.

A study from 2005 showed that 6 months daily pelvic floor exercises helped 40% of men regain normal erections, and 35.5% of men improve erections. The men were also assigned lifestyle changes concerning smoking, alcohol intake, general fitness, a healthy diet, weight reduction, and saddle pressure.

Note that performing these exercises right is not always simple. In the study, men were taught the exercises by a physiotherapist assisted by an anal probe and biofeedback equipment. Practicing pelvic floor exercises incorrectly or strengthening certain muscles too much can have negative effects.

Physical activity and exercise

Lack of physical activity is a significant reversible risk factor for erectile dysfunction. Regular exercise helps erections by improving heart and blood vessel health, blood pressure, glucose, and hormonal balance. Exercise also enhances the effectiveness of erectile dysfunction medications.

Both aerobic (like jogging) and strength training (like weightlifting) are good, but studies suggest that moderate-to-vigorous aerobic exercise is the best for improving erections.

Since some people with erectile dysfunction may have heart problems, it’s essential to check their heart risk before recommending exercise.

According to recommendations published in Oxford’s Sexual Medicine Journal, it’s suggested doing 40 minutes of moderate to vigorous aerobic exercise, four times a week. In total, aim for about 2.5 hours of exercise every week for six months.


Yoga is an interesting form of physical activity, in the sense that it incorporates both principles of mindfulness training and physical strength.

There have been a few low-quality studies that have shown that Yoga can improve erectile dysfunction in some men.

While yoga is a healthy activity, a better approach in our mind is to use mindfulness meditation (or other forms of therapy) for the emotional component of ED, and aerobic exercises for the physical aspect of ED.

That’s the best way to enjoy the best of the two worlds.

Diet and weight loss

A diet low in saturated fats and refined carbohydrates is beneficial for preventing heart disease, which, in turn, is good for erectile dysfunction. Fried foods high in saturated and trans fats, red meats, foods high in sodium, and alcohol also contribute to ED.

A healthy diet is essential for better heart health and enhances blood flow, crucial for proper erectile function. Two specific diets have been studied in recent years and show promise in improving erectile dysfunction:

  1. The Mediterranean diet [1][2][3], which promotes the intake of vegetables, fruits, nuts, legumes, and fish or other sources rich in long-chain fats while avoiding red and processed meats.
  2. Healthy plant-based diets [1][2][3] – which promote the avoidance of animal products and processed foods, and the consumption of legumes, whole grains, vegetables, fruits, and nuts.

Other than what you eat, how much you eat is also a factor. Being overweight is a significant risk factor for erectile dysfunction. Studies of variable duration have reported that overweight or obese men have an increased risk of 70%–96% of developing ED compared with normal-weight men. Maintaining a healthy weight can help you improve erectile function.

Improve your sleep

Different studies have reported a relationship between sleep quality, sleep deprivation, and sleep disorders and erectile dysfunction.

A recent controlled study in 2022 found that poor sleep quality was much more common in men who suffered from ED compared to men who didn’t suffer from ED.

While studies mostly only show correlation and can’t determine that poor sleep quality is the cause of ED, it is reasonable to assume the two are connected.

Regardless of ED, poor sleep quality is very unhealthy, so it’s always a good idea to improve your sleep quality!

Quit smoking

Smoking is known to be a significant risk factor for erectile dysfunction. A 2014 study found that men who smoked more than 20 cigarettes a day had a 50% higher chance of suffering from erectile dysfunction. Ex-smokers reduced their risk of erectile dysfunction by 30% compared to those who continued smoking.

Another study found that quitting cigarette smoking rapidly improves erectile dysfunction. Remarkably, significant improvement was observed in a RigiScan monitor after just 24 hours (!) of smoking cessation.

So, when it comes to erections, it is best not to have started smoking at all, but if you do smoke, quitting may have a substantial impact on erectile dysfunction.

Stop drinking alcohol

Alcohol abuse can have a lasting negative impact on liver health, leading to increased levels of estrogen and low levels of testosterone, both of which can contribute to erectile dysfunction.

On the other hand, light and moderate drinking might have a protective effect on ED.

Studies have shown a J-shaped relationship between alcohol consumption and the risk of ED, meaning that the lowest risk for ED was seen in the group that drank some alcoholic beverages per week.

Research suggests that, concerning erectile dysfunction, alcohol should be consumed in moderate quantities to have the dual effect of disinhibition and relaxation. If taken chronically, it could lead to vascular damage, which is not only dangerous but can also result in erection problems.

ED supplements and herbal remedies

Some natural supplements, such as Propionyl-L-carnitine, Dehydroepiandrosterone, Ginkgo, Ginseng, Yohimbine, and Horny Goat Weed, have shown potential benefits for erectile dysfunction, but their effectiveness can vary widely, and large-scale research is lacking.

Since these supplements are not regulated by the FDA, there are also concerns about purity and dosage consistency.

Just the fact that these supplements are natural doesn’t mean they are safe. Take Yohimbe as an example; it is linked to severe side effects, including irregular heartbeat, heart attack, and others. It can be safe but only when monitored by a healthcare provider.

Moreover, just because you can find these supplements sold by major brands doesn’t mean they are safe. Always consult a healthcare provider before starting any supplement, especially if you have existing health conditions or are taking other medications.

Natural treatments for premature ejaculation

If you’ve addressed erectile dysfunction but are still experiencing issues with premature ejaculation, fear not! There are natural treatments for premature ejaculation that can help you last longer in bed and achieve the satisfying sex life you’ve been seeking.

Stop Start Method and the Squeeze Technique

The best natural treatments for PE are the stop-start method and the squeeze technique. Sex therapists have used these exercises since the ’50s, helping countless men overcome premature ejaculation.

What’s truly great about these exercises is that they provide a long-lasting, natural, pill-free, device-free remedy for premature ejaculation.

Unlike desensitizing products, delay condoms, and PE medications, these exercises address the root cause of premature ejaculation.

However, many men fail due to widespread online misinformation and oversimplifications. Just as you can’t learn how to train for a marathon by reading an article in Men’s Health, you can’t overcome PE by sporadically using these techniques.

Some men mistakenly think that these techniques are supposed to be used regularly during sex to prevent ejaculation. Instead, these exercises should be practiced as part of a structured training plan with steps of increasing difficulty, aiming to teach you how to last longer without relying on them.

That’s why we created the PE Program, a web app that trains you step-by-step to overcome premature ejaculation based on the stop-start and squeeze techniques.

How do these exercise work?

The idea is to masturbate or have sex while paying very close attention to the feelings and sensations you experience. By becoming more mindful of your sexual response, you’ll gradually learn what arouses you, what happens in your body when that occurs, and what you can do to pace yourself.

When you come close to ejaculation, you either stop or perform a strong squeeze on the penis glans. You then wait for your arousal levels to lower and resume stimulation again.

You repeat this process several times until you’re finally allowed to ejaculate. Doing this over and over again build your stamina.

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A structured training program contains several exercises with increasing levels of difficulty and a clear evaluation of when it is the right time to progress to the next level.

What about pelvic floor exercises?

In recent years, there have been a few studies that have looked at pelvic floor exercises for premature ejaculation. While some have shown promising results, others have failed the recreate this success.

Some of these studies have simultaneously used other exercises such as the stop-start method and the squeeze technique, other have included antidepressant medications, and many have used rectal probes and electrostimulation.

It seems like the jury is still out regrading pelvic floor exercises and PE. But, if you do decided to go down this path it’s important to use the help of a professional.

Doing pelvic floor exercises without targeting the right muscles, or relaxing the right muscles, can cause harm and might even be a recipe for sexual dysfunction.

You can learn more about pelvic floor exercises for premature ejaculation in this article we wrote on this topic.

PE supplements and herbal remedies

Similar to erectile dysfunction, there are numerous supplements and herbal remedies attributed to helping men with premature ejaculation.

These can include natural supplements such as Zinc, Magnesium, Folic Acid, Ayurvedic herbal medicine and more.

While studies on this topic exist, they are either animal based, have small sample sizes, or only demonstrate a correlation between deficiencies and PE without showing that supplementation cures PE.   

Remember – supplements, although natural, can have adverse side effects or unwanted interactions with other medications. This is of particular concern when therapies are used incorrectly, are abused or administered improperly.

Generally there isn’t a supplement or herbal medicine we can recommend for the treatment of PE.


ED and PE can occur simultaneously, but fortunately, there are natural treatments for both.

It is usually better to first treat ED. If the root cause is purely psychological, self-help techniques such as mindfulness meditation can be very effective.

If there is also a physiological cause, lifestyle changes can go a long way in improving erection quality. Pelvic floor exercises have also shown promise.

If PE is not resolved after treating ED, premature ejaculation exercises, such as the stop-start method and squeeze technique, are the best natural solutions to date. However, it’s important to follow a structured training plan to achieve results.

About The Between Us Clinic

Sex Therapy Online Programs

The Between Us Clinic is an online sex therapy clinic that aims to help both men and women overcome a variety of sexual disorders by bringing the proven and trusted methods used in traditional, in-person sex therapy to a wide audience via the Internet.