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This episode explores what can realistically (and affordably) support potency and erections without magical dietary supplements: 3-4 products and the "basics first" approach. We'll explore why sleep, stress, excess fat, and eating "on the run" disrupt hormonal regulation, and then how garlic and onions can indirectly reduce cortisol, walnuts provide zinc and magnesium for hormone synthesis, animal protein and fatty fish support structural processes and blood vessels, and greens provide substrates for nitric oxide synthesis—a key mechanism for erections (the very pathway that PDE5 medications rely on). YOU WILL LEARN (6 points, with a “-”) - Why 95% of “miracle cures” for potency don’t work - Where erectile dysfunction treatment really begins: sleep, stress, weight, and nutrition - Garlic and onions: how lowering cortisol can indirectly support testosterone - Walnuts: zinc, magnesium, vitamins A/E, and how much to eat without gaining belly fat - Protein and fatty fish: “building blocks” for hormones, cells, and blood vessels - Greens and nitric oxide: the main mechanism of erection and why it’s more important than “magic” TIMESCOPE (clickbait headlines for navigation) 00:00 — What to eat “more powerful than Viagra”: promises and reality 00:17 — Men and the internet: why “magic cures” almost always fail 01:07 — 3 products for potency: but first, let’s review the basics 01:31 — The main truth: without sleep and a normal body won't change anything. 02:59 — Product #1: Onions and garlic — "male symbols" or biochemistry? 03:29 — Allicin and cortisol: why stress steals testosterone 04:41 — Product #2: Walnuts and septa — iodine, zinc, magnesium 05:25 — Spermatogenesis and the prostate: which nutrients are important and why 06:08 — Nut dosage: how much can you eat to avoid a "climber's belly" 06:32 — Product #3: Animal protein — not "for the gym," but for hormones 08:13 — A smart diet: poultry 4 times a week + fatty sea fish 08:53 — Omega-3 and blood vessels: why an erection is primarily about blood flow 09:42 — The "one vitamin" mistake: why imbalances don't work 11:15 — An underrated point: greens and nitric oxide (yes, even dill) 11:40 — What is NO: it tells blood vessels to "expand"—and that's called an erection 12:43 — How Viagra/Cialis works: the same nitric oxide pathway 12:57 — How much greens do you need: 1–2 bunches a day and why the effect isn't immediate 13:50 — Summary: Testosterone is a consequence of sleep, liver, protein, and fat, not magic 14:19 — Finale: What to change in your diet and where to look if "dips" persist Introduction about the author (related to the topic) I am a practicing specialist, and in this channel I talk about health, nutrition, and mental health calmly—without "magic cures" and without shame for normal men's issues. Potency is not some mystical "male energy," but rather physiology: sleep, stress, blood vessels, metabolism, and what you actually feed your body every day. In this episode, I show why online supplements often don't work, and which regular products support the same mechanisms that determine erections—without fanaticism and without illusions.