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

[ZeNigmar]

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]

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

[Wolfering]

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

[Tooners88]

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>

[ZeNigmar]

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

[ZeNigmar]

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]

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

[Dangler]

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.

[Tooners88]

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.

[ZeNigmar]

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 :-)