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My history and future roadmap for my PE (opinions wanted)

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  • My history and future roadmap for my PE (opinions wanted)

    Hello fellow members of this forum,
    long time i have been a lurker here and now i finally decided to step into it. First of thanks to people like pegasus and JohnMonroe for their huge support to this forum, i admire you guys. Long text ahead i guess.

    I have what woud you would call "lifelong PE" or "primary PE". I lost my virginity when i was 19 years old. I am a 20 year old male and had one girlfriend yet for 1,5 years. From my first sexual encounter on i suffered conditions of PE. I do alot of -weightlifting including very heavy squats (120kg - 130kg sets) and recently started running.
    PE was one of the factors for the breakup with my gf because it is really frustrating.

    Most of the times i could go through foreplay (handjob/blowjob/69/) rather easy but when it comes to PIV i lasted i would say on average 1.5 minutes if i was completely sober and didnt take anything. Alcohol and weed helped me to last longer in the past and i could make my girlfriend orgasm when i had a good day where i lasted longer or i was influenced by alc or weed.

    The breakup made me realize i have to address more serious although i began to try certain methods even before with no success so far.

    At the moment i am trying to train reverse kegels and kegels in flexible manner, which means i dont count sets etc. but i try to train my pelvic floor and isolate the muscle. The ratio is more on the side of RKs then Kegels.
    Also i began to do Hindu squats as it fits my weightlifting-stretching routine.
    I also practice edging but most of the time i ejaculate at the end of the session (session ~ 20-30 minutes ) with the first PONR roughly approaching at roughly 8 minutes, when i have a bad time just after a few minutes.

    I didnt try tools like a STU or anything like that but sometimes i use lube when masturbating to get friction on my glans.

    My Roadmap for the future:

    Exercises:
    • Kegels/Reverse Kegels - Ratio 1/3 (roughly)
    • Hindu Squats
    • Edging


    Nutrition:
    • Garlic and Onions to counter histamine levels
    • Pomegranate
    • Alot of fruits and vegetables in general (intake is already high because of sports)


    Things i consider to do:
    • a traininglike log
    • Tryptophan
    • HTP-5 - probably this one

    The reason for this two "chemical" (HTP-5 resembles a herb) supplements is that i want to find out if a higher Serotonin level could be the solution to my PE. I dont really want to consider Priligy or stuff like Paroxetine or other Antidepressants/Opiates as i dont want to do experiments with myself with prescriptiondrugs.

    Now i want to hear your opinion, i would be especially happy to hear from the legends of this forum,
    what would you think could be the cause of my PE? My guess is that it is an arousal / chemical thing in my brain connected with dopamin and serotonin. What would you guys advice me to try out to get rid of my problem? How long did your PV training take until you saw first improvements in your overall performance?

    I am going to use this thread as a progress log if i have the time for it, but because i am single at the moment it is really hard to measure if my methods improve my PE-case.

    Thanks for reading through!

    Edit: I watched porn back when i was 18 but when i was with my gf i cut down porn almost completely, so my past me watched porn and masturbated watching it but nowadays i stay away from porn most of the time
    ZeNigmar
    Senior Member
    Last edited by ZeNigmar; 06-07-2018, 03:32 PM. Reason: Additional information
    “Knowing is not enough; we must apply. Wishing is not enough; we must do.”
    – Johann Wolfgang Von Goethe

    My Journey on Premature Ejaculation

  • #2
    UPDATE 1: Today i bought myself a few supplements to see if they improve my case:

    Sunflower-Seeds for Vitamin B6 which is also responsible for binding Serotonin (and also as an additional protein-source and alternative to harzer cheese or chicken)

    Vitamincomplex with Magensiumcarbonate and Vitamin B6 from a normal supermarket.
    Magnesiumcitrat, which is basicly better absorbed than Magnesiumoxide.
    (Magnesium to aid the blood flow)

    Zinkgluconat as 50mg pills isolated because Zinc has helped a lot of people yet and i also need it for weightlifting.

    Bananas - Potassium, Vitamin-B6, Magnesium. Basicly i want to eat the peel too for the additional health benefits. I basicly boil the peel to smth like a tea, didnt do it yet but will as this helped someone on this forum.
    EDIT: I may cut out bananas as i support histamine release. Have to have further investigaton on this

    Melatonin - I got this one since a while. It helps you to sleep, but recently i found a study where patients had improvements with PE taking Melatonin. I will start of with 1mg and see if it helps. Melatonin is produced by our body and studies revealed that there are almost no sideeffects to it if you take it responsibly.

    I should note that yet i didnt take a lot of supplements besides eating alot of broccoli, ingwer and garlic when i was doing sports so maybe the sport was consuming a bit too much minerals which helped make the PE worse.


    I have the first day of taking it today and will report back as soon as i "collected" enough evidence if it helps edging combined with the Kegels/Reverse Kegels. If it doesnt work i will add a Griffonia/5-HTP supplement for a higher serotonin level combined with the vitamin B-6, which also helps to sleep.

    See you guys in the next update
    ZeNigmar
    Senior Member
    Last edited by ZeNigmar; 06-13-2018, 02:25 PM. Reason: new information
    “Knowing is not enough; we must apply. Wishing is not enough; we must do.”
    – Johann Wolfgang Von Goethe

    My Journey on Premature Ejaculation

    Comment


    • #3
      Thanks for the rundown on the supplements! I'm taking Curcumin now, as that's supposed to help with Serotonin too.

      Comment


      • #4
        Originally posted by Wolfering View Post
        Thanks for the rundown on the supplements! I'm taking Curcumin now, as that's supposed to help with Serotonin too.
        I've been using curcumin as well the past few weeks. Not sure if it's played a role in my progress (when doing so many things at once it's hard to pinpoint the exact causes) but it has a ton of general health benefits beyond possibly helping with PE so I'll keep taking it regardless. Aside from potentially modulating serotonin release, it's also a COX-2 inhibitor meaning it lowers levels of prostaglandin E2 which have been implicated in PE. Some guys anecdotally report a loss of libido/ED when supplementing with curcumin though I've seen no such effect personally. Just make sure you're using an "enhanced" version that pairs the curcumin with piperine otherwise you won't be absorbing much.
        <link removed>
        Dangler
        Senior Administrator
        ☼ Wizard ☼
        White Tiger Award 2015
        Last edited by Dangler; 06-10-2018, 09:52 AM.

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        • #5
          Originally posted by Tooners88 View Post
          I've been using curcumin as well the past few weeks. Not sure if it's played a role in my progress (when doing so many things at once it's hard to pinpoint the exact causes) but it has a ton of general health benefits beyond possibly helping with PE so I'll keep taking it regardless. Aside from potentially modulating serotonin release, it's also a COX-2 inhibitor meaning it lowers levels of prostaglandin E2 which have been implicated in PE. Some guys anecdotally report a loss of libido/ED when supplementing with curcumin though I've seen no such effect personally. Just make sure you're using an "enhanced" version that pairs the curcumin with piperine otherwise you won't be absorbing much.
          <link removed>
          Hello Thank you, that is quite interesting. I didn't eat alot of Curcumin in my life so i'm keen to try it! If you need to know if your supplement is working, try to cut out the rest and take a higher dose than normal. If the effects on your performance stay the same it is a pretty safe indicator to your progress.

          Talking about your progress, can you give me something positive about your situation of (lifelong?) PE.

          My Update for 09.06.2018:
          The last two days i was masturbating with the edge-method for ~30 minutes and i had not so much problems with it! I normally approach the first "urge" to tighten the PC-Muscle at around eight minutes and this is where i feel it gradually building up within like 40 seconds. When it approaches i dont stop touching but when it gets risky i just limit it to circular motions on the frenulum for a few seconds and do medium RKs. After the first PONR-attempt of my brain gives up i have a longer time where i go for like 10-15 minutes until i approach the second urge. Then i sometimes have to stop everything for a few seconds as my reflex starts to give me IKs. I think i can improve that with Kegels at some point. when that subsides i try out a few things and in the end i allow myself to ejaculate (best-case i ejaculate once a day, even if i edge more than once a day).

          ONE TIP FOR EVERYBODY: When your PONR arrives or if you are having sex with your women and you work together, when you have to rest to not ejaculate - USE the squeeze method (thats pretty common) and while you are doing that pull your balls away from your Scrotum. I dont know how common this advice is on this board, but your balls beginn to pull back closer to your body when you are about to ejaculate and pulling them away positively affects your brain to give it the message to not shoot it out!

          I cant report back on the supplements yet as i dont take them long enough to be able to give an opinion
          Dangler
          Senior Administrator
          ☼ Wizard ☼
          White Tiger Award 2015
          Last edited by Dangler; 06-10-2018, 09:53 AM.
          “Knowing is not enough; we must apply. Wishing is not enough; we must do.”
          – Johann Wolfgang Von Goethe

          My Journey on Premature Ejaculation

          Comment


          • #6
            Hello, fellow readers, new Update:

            I've been researching this topic a long time however just recently i've become self aware of the whole process. I don't know, maybe i am even too much into the topic as i masturbate alot recently (like 3 times a day, because i am vacation from work atm, otherwise it would be roughly 1-2, because time just doesnt allow anymore).

            I have made really noticeable improvements concerning the pelvic floor muscle. That means i can isolate the movements of Kegels, and reverse Kegels better and im still going further. I have problems locating what some call Front-Kegel, i think i generally decompress the muscle with a RK but i try to push the Kegel towards the Scrotum not towards the anus..
            My personal advice to all of you, that want to get to know their Pelvic Floor and the corresponding muscles better. i really advice you to put a mirror or the front camera of your cellphone or anything like that in front of your pelvic floor when masturbating. It really helps your brain to visualize what is going on behind on your pelvic floor muscles if you are shaved and it helps controlling the contractions and observing your arousal level.

            Coming back to my own journal. What i noticed, i think i mainly have a arousal problem. I get boners from just slight external stimulus or sexual thinking. I need to clear my mind, i get from the parasympathetic stage to the emission phase too early. I especially noticed that when watching porn to observe this. I think it is normal for a healthy male to get a boner when watching sexual video stimuli but on the other hand, when i was showering or kissing or even cuddling with my ex-gf i already got a hard on.

            I didnt figure out yet what i can do to suppress this but i think it plays an important role on mastering my ejaculation. If anybody got great advice on this (already red some of the stickies) i would appreciate it.

            My Edging sessions are regularly i think at like 25 Minutes and in my opinion it already is a lot easier to control my arousal without stimuli but a women sitting on your dick and moaning is a whole different story.

            Side-Notes:
            In the gym, besides my squatting routine (5*5 100kg deep squats) and deadlifting i started doing leg lunches.
            I also added Ab-work to my workout plan, because they seem to help when doing RKs even if you should try to isolate them from your abs, they are in some way connected i think.

            I didnt change anything to the supplements and i still take a overdose of B6 (like 300%) and Magnesium-oxid (citrat didnt arrive yet). The only thing i added is drinking Green Tea everyday to calm me down when i am in bed trying to get my mind clear from personal stuff
            ZeNigmar
            Senior Member
            Last edited by ZeNigmar; 06-10-2018, 09:13 AM. Reason: Additional information
            “Knowing is not enough; we must apply. Wishing is not enough; we must do.”
            – Johann Wolfgang Von Goethe

            My Journey on Premature Ejaculation

            Comment


            • #7
              Tryptophan-Stoffwechsel.jpg
              For anyone interested in my supplement choice, i found this image on an Article about Serotonin Melatonin, etc..

              As ejaculating has to do with Serotonin, 5-HTP, B6, Zinc, Magnesium and Melatonin are connected to it if you can believe this visualization. if Zink, B6 and Magnesium won't help me, i am going to go one step back on the ladder and try 5-HTP and see if this helps
              “Knowing is not enough; we must apply. Wishing is not enough; we must do.”
              – Johann Wolfgang Von Goethe

              My Journey on Premature Ejaculation

              Comment


              • #8
                Link not allowed, and removed in posts.

                Examine web site gets credited:

                Summary of Curcumin
                Primary Information, Benefits, Effects, and Important Facts
                Curcumin is the yellow pigment associated with the curry spice, turmeric, and to a lesser extent ginger. It is a small molecule that is the prototypical 'curcuminoid', and has effects similar to other polyphenols but unique in a way as it is a different class of polyphenol (relative to the other classes of 'flavonoid', 'stilbene', etc.)


                It exerts potent anti-inflammatory effects, and these anti-inflammatory effects may be protective against some form of cancer progression based on very preliminary research.


                Other areas of interest as it pertains to curcumin are alleviating cognitive decline associated with aging, being heart healthy by both electrical means and reducing lipid and plaque levels in arteries, and both reducing the risk of diabetes and being a good treatment for the side-effects associated with diabetes.


                It has a poor oral bioavailability (a low percentage of what you consume is absorbed) and thus should be enhanced with other agents such as black pepper extract, called piperine. This is unless you want the curcumin in your colon (as it is a colon anti-inflammatory and can help with digestion), in which case you wouldn't pair it with an enhancement.


                Doses up to 8g curcuminoids in humans have been shown to not be associated with much adverse effects at all, and in vitro tests suggest curcumin has quite a large safety threshold.
                Valued Member of 11 years at the TheBiohacker
                Looks are deceiving, mirrors don't lie.

                Comment


                • #9
                  Originally posted by ZeNigmar View Post
                  Talking about your progress, can you give me something positive about your situation of (lifelong?) PE.
                  I'm only 3 weeks into my routine and am doing a lot of different things (edging/ballooning, reverse kegels, hindis, BC stretches, pelvic stretches/massage, supplementation, additional core/glute work in the gym) but seem to be seeing improvements so far. I'm going to incorporate a ball stretcher and glans ring next week as well to wear throughout the day.

                  I've had sex 3-4 times since beginning and was able to last 12-15 minutes+ each time if going at a slow to moderate pace, though certain positions do allow me to thrust at a fairly quick pace, particularly if I'm standing up. The girl I'm with though is a good friend who I'm very comfortable with (and who I've told about my PE) and we don't do a lot of foreplay so I wonder how much of it has to do with my arousal levels being lower than normal. Need to test with another girl.

                  I do have a lot more control while edging though, and have been able to last 10+ minutes in my fleshlight while watching porn whereas before starting I would cum within 30-60 seconds most times. Pelvic floor awareness has also improved and the whole area feels more relaxed.

                  So far so good. I'm not looking for quick fixes - if this takes a year or more to really get under control then I'm going to stick with it.

                  Comment


                  • #10
                    Originally posted by Tooners88 View Post
                    I've had sex 3-4 times since beginning and was able to last 12-15 minutes+ each time if going at a slow to moderate pace, though certain positions do allow me to thrust at a fairly quick pace, particularly if I'm standing up. The girl I'm with though is a good friend who I'm very comfortable with (and who I've told about my PE) and we don't do a lot of foreplay so I wonder how much of it has to do with my arousal levels being lower than normal. Need to test with another girl.

                    I do have a lot more control while edging though, and have been able to last 10+ minutes in my fleshlight while watching porn whereas before starting I would cum within 30-60 seconds most times. Pelvic floor awareness has also improved and the whole area feels more relaxed.

                    So far so good. I'm not looking for quick fixes
                    Really nice to hear that, i think we are on the same page when it comes to training!
                    And 15 minutes is a wow-time, you should be proud of yourself!! Personally that is like my goal, 15 minutes of good sex with deep thrusts is a goal for a lot if not most women according to statistics!

                    I can't really test my gains yet because my girlfriend left me as i mentioned.

                    One thing - dont mix up arousal and stress level. While arousal is usually something good as you experience sexual pleasure, stress is a different thing which influences your arousal level, because your brain switches into fight or flight mode. So let ne tell you:
                    If you can do it with one girl, you can do it with almost any girl! Dont let anxiety make you lose your improvements!

                    Im on controlling my arousal level at the moment aswell :-)
                    “Knowing is not enough; we must apply. Wishing is not enough; we must do.”
                    – Johann Wolfgang Von Goethe

                    My Journey on Premature Ejaculation

                    Comment


                    • #11
                      Originally posted by ZeNigmar View Post
                      Really nice to hear that, i think we are on the same page when it comes to training!
                      And 15 minutes is a wow-time, you should be proud of yourself!! Personally that is like my goal, 15 minutes of good sex with deep thrusts is a goal for a lot if not most women according to statistics!

                      I can't really test my gains yet because my girlfriend left me as i mentioned.

                      One thing - dont mix up arousal and stress level. While arousal is usually something good as you experience sexual pleasure, stress is a different thing which influences your arousal level, because your brain switches into fight or flight mode. So let ne tell you:
                      If you can do it with one girl, you can do it with almost any girl! Dont let anxiety make you lose your improvements!

                      Im on controlling my arousal level at the moment aswell :-)
                      Yup, interestingly though I still get quite a bit of performance anxiety beforehand, yet even though I feel that fear of cumming too quickly, it just doesn't happen. So that's a good sign to me that the physical training is actually having a direct effect on delaying the ejaculation response. Same with fleshlight - I insert and think "oh shit I'm going to blow it aren't I", but am still able to keep going without hitting PONR too quickly. And, in the past I would masturbate a few hours before sex and still have issues, but lately I haven't been doing that, and have even had sex or oral after having edged the previous night and not ejaculated, but still have better control.

                      Only issue is that certain positions I can't last in when it comes to fast thrusting. In missionary once she wants me to start going fast/hard I can only hold out for maybe 5-10 thrust before I have to stop - same with doggystyle. The combination of skin on skin pounding + her moaning + the demanding physical position of it is very hard to withstand.

                      I've found though that if my torso is upright (missionary but being up on my knees, jockey but staying upright, or doggystyle from a standing position) I have much better control. Still not sure why this is.

                      Comment


                      • #12
                        Originally posted by Tooners88 View Post
                        I've found though that if my torso is upright (missionary but being up on my knees, jockey but staying upright, or doggystyle from a standing position) I have much better control. Still not sure why this is.
                        Weight distribution plays a huge role in muscle tension, you can easily see that doing certain exercises. when you are in missionary position for example and you are on your knees, your weight distribution is closer to your pelvic floor and requires less muscle tension to keep your body in the right movement hence you being able to relax more. The same if you are in doggy. If you are standing you most likely on a very stable position but when you are kneeling i guess you are on a bed which requires more balance combined with thrusting. Thats just my 5 cents.

                        I noticed the easiest way for me to control and relax my pelvic floor is definitely to sit with my torso upright for example on the edge of the bed. That is the same method i guess: your body does not have to be stabilized in any way and the weight distribution for the pelvic floor is in the same natural position like peeing where you have to relax your PV
                        ZeNigmar
                        Senior Member
                        Last edited by ZeNigmar; 06-13-2018, 03:17 AM.
                        “Knowing is not enough; we must apply. Wishing is not enough; we must do.”
                        – Johann Wolfgang Von Goethe

                        My Journey on Premature Ejaculation

                        Comment


                        • #13
                          Update 11.06:
                          Had a little mental breakdown because of my ex this morning after a night of really shitty sleep followed by a regular workday.

                          I was very tired and had a slight headache, decided to edge anyways, went for the 30 minutes. 26 in i involuntarily ejaculated after trying to kegel it away. Today was a rather bad session with a lot IKs, wasnt this bad since long. Maybe this has to do with the sleep plus the mental things.

                          Zinc will arrive tomorrow i will overdose it a bit to see if it improves my skin (bit of backacne) and if it helps my semen and ejaculation controll along with the magnesium-citrate. As a note to myself, i will also consider HTP-5 if my sleep doesnt get better. Maybe my body had a bad night and nothing more. I hope next update will go in the positive direction again.
                          See you guys in the next update
                          “Knowing is not enough; we must apply. Wishing is not enough; we must do.”
                          – Johann Wolfgang Von Goethe

                          My Journey on Premature Ejaculation

                          Comment


                          • #14
                            Update 12.06:
                            I am back to work now which means less time. After work i usually hit gym 4 times a week, which gives me a smaller timeframe for everything else. I killed it in the gym setting new personal records in raw benching, which really cheered me up, maybe Magensium and Zinc also play a role in this.

                            In the evening, i had problems with my ex again. That slightly dragged me down but i don't let her own my life anymore. I edged for like half an hour with a few PONRs but really good EQ, in the end i ejaculated unplanned after a bit more then 30 minutes.

                            My current stretching routine contains bodyweight hip thrusts, hindi squats, and leg splits as far as possible. I do that before sleep after that i drink two cups of green tea and watch an episode of an TV-show. i complete the day with meditating in the dark laying down in my bed listening to music, which really helps me reflect things that happened throughout the day.

                            As a new potential supplement i discovered ashwagandha, which is a relaxing herb, that is known to help potency, semen production and PE. I will consider testing it if my budget allows it (not very expensive but i am a student)

                            Thanks for reading, see you in next update!
                            ZeNigmar
                            Senior Member
                            Last edited by ZeNigmar; 06-13-2018, 02:03 AM.
                            “Knowing is not enough; we must apply. Wishing is not enough; we must do.”
                            – Johann Wolfgang Von Goethe

                            My Journey on Premature Ejaculation

                            Comment


                            • #15
                              Nice op, following your updates and progress, seems you're in a better position than me, I'm finding I'm always going 1 step forward 2 steps back, (been on this journey since about November /December 2017)

                              You should consider using an STU or something like that regularly. (expensive but worth it 100% in my opinion) I find that with my hand lubed or dry it's easy (easier) to get to 30 minutes but with the STU it's a different ball game, also my sensitivity varies a lot, sometimes it's crazy sensitive and sometimes it's numb (also had that when having sex)

                              I'm not taking any supplements at the moment though, I took some previously more for ED though as in the beginning of my relationship I couldn't get hard but have been off them for a few months now, could also explain why my EQ isn't as good now as it was when I was taking them supplements.

                              Also going to the gym like yourself but just doing a 3 day split, back and bi's, legs and shoulders and chest and tris (3 times a week) maybe it's better to vary the routine to do more core work/ foundation building exercises like deadlifts, squats, etc...

                              Difficult though because I'm also bulking up after spending a few years out of the gym and losing all my mass, size and strength.

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