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LAST LONGER IN BED
MADE BY THE COACH APP
MEN'S ULTIMATE SEXUAL HEALTH GUIDE
You will learn how to overcome and prevent PE, improve your sexual performance and last longer in bed.
Ever wonder how you compare in terms of friends' sexual performance? Average, above average, or (God forbid) below average? We get it — it's a weird, probably uncomfortable question. Not too many people muster the courage to seek to ask.

The Journal of Sexual Medicine published a study in 2001 in which researchers asked a group of sex therapists how long sex (penetrative vaginal sex, specifically) should last. The results? Well, 1-2 minutes was "too short"; 3-7 minutes, "adequate"; and 10-30 minutes, "too long." The study also pegged the duration of desirable sex between 7 and 13 minutes.

And in case you were wondering, the study didn't include foreplay.
So now, on to the verdict: Where in that spectrum do you fall? If you're on the shorter — err, quicker — side and are wondering whether Premature Ejaculation (PE) is something you have to contend with, read on...

More often than not, Premature Ejaculation entails ejaculating within the first minute of penetration. It also means you can't control when you ejaculate, thus leading to distress and unsatisfactory sex.

PE has become one of the most common forms of sexual dysfunction. According to the American Urological Society, one in every three men aged 18 to 59 years lives with the condition.

Incidentally, Premature Ejaculation shouldn't be confused with Erectile Dysfunction (ED), which involves difficulty having or sustaining an erection. ED is also characterized by a noticeably reduced sex drive.

So, here we go. Below you will find everything you need to know about PE and learn how to overcome this unpleasant problem. But if you really want to master this issue, you may wish to check the Coach app, which has a dedicated sexual health program created by leading sexologists, urologists, and sex coaches. Dive into a detailed questionnaire, get recommendations, and most importantly, get your daily practice doze to help you cope with PE or ED naturally.
APP TO HELP YOU DEAL WITH PE
APP TO HELP YOU DEAL WITH PE
THE TYPES OF PE
Premature Ejaculation is broadly divided into two categories: lifelong PE and acquired PE. The former is characterized by premature ejaculation in all or almost all sexual activities — ever since sexual maturity. The latter is exhibited by men who previously had an average ejaculatory duration and control but then later developed PE.

The two major types of PE differ from another type of PE, called natural variable PE. This is shown in men who usually have an average ejaculation time but who may experience occasional PE. The natural variable PE is considered a normal variation of sexual performance, not a sexual dysfunction.
DETERMINE IF YOU HAVE PE
It's worth mentioning that how long sex "should" last also depends on you. And your dissatisfaction with the length of time you can spend in bed with your partner doesn't automatically mean that you have clinical PE.

Consider the three factors that the International Society for Sexual Medicine (ISSM) says you should look out for to determine if you have PE:

  • Do you always, or almost always, ejaculate within the first minute of penetration (for individuals with lifelong PE) or three minutes into penetration (for individuals with acquired PE)?

  • Do you suffer from an inability to control or delay ejaculation during sexual activities all or nearly all of the time?

  • Do you feel distressed or frustrated regarding sexual intimacy, and/or do you avoid it?
Your answers to these questions can determine whether or not you suffer from PE. Of course, for accurate diagnosis, definitely pay your doctor a visit for a physical exam and a proper discussion of your sexual difficulties.
CAUSES OF PE
While PE is undoubtedly a menacing problem, there's no known, clear-cut explanation for it. A wide range of psychological and biological theories abound.
The following are psychological factors that may contribute to PE:

  • Anxiety, including sexual-performance anxiety
  • Decreased sex drive
  • Depression (caused by a previous incidence of PE)
  • Guilt
  • History of sexual abuse or sexual repression
  • Low self-esteem
  • Phobias (e.g., fear of not measuring up, reaching climax too early)
  • Relationship problems
  • Stress
And as for biological factors, these may contribute to PE:

  • Testosterone imbalance. According to the National Institutes of Health, testosterone is the most important male sex hormone. So, it comes as no surprise why low testosterone levels have been associated with PE.

  • Imbalances in certain neurotransmitters, like dopamine, serotonin, and oxytocin. Increased serotonin delays ejaculation, while low levels shorten the time to ejaculation. Anywhere from 2%-5% of cases of lifelong PE is said to be caused by an imbalance in serotonin levels. And while dopamine and oxytocin have been shown to also play a role in ejaculation, they haven't been as thoroughly studied as serotonin.

  • Prostate gland Inflammation (Prostatitis). While it's unclear how prostatitis causes PE, 26%–77% of men who suffer from Prostatitis also have PE

  • Imbalances in thyroid hormone. Some patients with thyroid hormone imbalances also display PE. Again, the mechanism isn't fully understood.

  • Drug withdrawal. Individuals who rely on recreational and even prescribed medications to improve sexual performance often state that withdrawal from these drugs affects their sexual performance.

  • Hypersensitivity of the head of the penis
It's worth noting that age is another factor that can contribute to PE. It's natural for older men to take longer to get an erection, and erections are harder to maintain. And as for younger men, some might find themselves reaching climax sooner than they'd like.
And one final point of interest is that treating certain underlying medical conditions can improve the duration of ejaculation for some men.
TREATMENT FOR PE IN THE APP
TREATMENT FOR PE IN THE APP
TREATMENT FOR PE
Ok, so how are we supposed to win this battle?
The good news is that according to the American Urological Association, approximately 95% of men who undergo proper treatment will recover from PE. If either you or your partner has PE or even just suspects it, schedule a visit with a healthcare provider for the best treatment plan.
#1. Medical Management

Just as there's no known definite cause for PE, there's also no specifically FDA-approved treatment. However, several medications are commonly prescribed:

  • Erectile dysfunction medications. Phosphodiesterase-5 inhibitors (PDE5i) like sildenafil, tadalafil, and vardenafil used in treating ED have also been proven effective in treating PE. However, the mechanism, again, is unclear.

  • Antidepressants. Two groups of antidepressants — selective serotonin reuptake inhibitors (SSRIs) and tricyclic antidepressants (TCAs) — have been shown to delay ejaculation in some men. SSRIs include paroxetine, sertraline, and dapoxetine, while TCAs include amitriptyline and clomipramine.

  • Pain killers. Pain medication like Tramadol affects serotonin and can delay ejaculation. However, due to the potential of drug addiction and abuse, it should be avoided unless prescribed by a doctor.

  • Numbing creams, sprays, and wipes. Numbing medications like lidocaine, benzocaine, and prilocaine decrease penile sensation.
#2. Natural Remedies

Zinc and magnesium have been shown to play an essential role in male sexual health. In a 2001 study, researchers from Kuwait University's Department of Obstetrics and Gynaecology found that the men who suffered from PE had lower magnesium levels in their sperm than their healthier peers.

An easy remedy might be to simply increase dietary intake of zinc and magnesium. Supplements for both minerals are also good options. Note that excess magnesium can be dangerous, so be sure to talk to your healthcare provider about your diet and mineral needs.
#3. Behavioral Therapy

A behavioral approach to treating PE might involve activities you can practice at home to improve ejaculation time. The stop-start method, the squeeze technique, and pelvic floor exercises are the three most commonly used therapies for PE.

The first two methods are designed to make you feel more aware of mid-range levels of excitement and the sensations leading up to climax. These help you control and delay ejaculation. The last method helps strengthen the muscles activated during ejaculation.
#4. Psychological Therapy

Psychological therapy can involve sex counseling to address performance anxiety and to improve self-confidence in the bedroom.
Having your partner involved in your treatment plan can be beneficial, allowing you to talk about the reasons for your poor performance. And for an even more effective treatment plan, you might consider combining behavioral and psychological therapies.
WHAT YOU CAN DO TODAY
Below you will find exact techniques and daily practices proven to beat PE and even prevent it. But before we go further, check this video tips from one of the leading sex and relationship coaches, Hakima Tantrika.
There are several measures you can take to help you last longer:

  • Masturbate and ejaculate an hour or so before you have sex.
  • Take breaks from penetrative sex; you can switch to oral sex or even use a toy, for example.
  • Breathe deeply and slowly during sex, particularly if you feel you'll climax soon. This breathing technique can delay climax.
  • Use a thicker condom.
  • Have sex with your partner on top while you lie on your back.
  • Participate in couples therapy (if you're in a committed relationship).
Also, don't forget about practices that are specifically created to help men cope with PE:

  • Kegel exercises are an incredible technique created by Dr. Arnold Kegel that is scientifically proven to help men prevent PE. Check out this study or try a 6-week Kegel program here.
  • Meditations (yes, you heard it right, mindfulness practices help)
  • Breathing practices
  • Sensate focus (learn more here)
  • The start-stop technique. If you wish to read more about it: click here)
Have a look at another detailed recommendation set from Hakima:
Another reminder, all those techniques work if done correctly, systematically, and regularly. If you wish to get results, you need to be consistent and systematic in your approach. The Coach apphas all these practices in one app to help men build daily sexual health routines and master those techniques.

Wish to try? There is a 7-day free trial period, so download the app today and improve your intimate life. Your partner will thank you later.

Finally, check these recommendations from Cam Fraser, Australia's leading sex men's sex coach:
While premature ejaculation may seem like a severe problem, it's not the end of the world. PE is a highly treatable condition with an excellent recovery rate. But successful treatment first hinges on having an honest, open discussion regarding your sexual difficulties. So, talk with your partner and schedule that appointment with the doctor. Help yourself build a system of daily practices. There's no reason to delay.
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START HEALING PE TODAY
START HEALING PE TODAY

Subscribe to the Coach magazine

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