these muscles or Keele muscles as they're popularized are muscles that help Propel that ecate forward so you can strengthen those by doing keigle exercises which is essentially like that feeling where you try to stop your pee when urinating or if you're trying to hold in a fart that's when you're using those muscles or it's like trying to lift your penis off the ground without touching it welcome to today's episode of ask me anything this is where I answer your questions and if you want to be able to ask me questions and have them answered here check out our membership at renam malik. supercast docomo comment on these videos please do comment on the social media on the Instagrams on the Facebooks all of it helps that's where we gather some of the most written about questions we do read these comments we do read some of the topics some things come up more often than not and that supplies us with what questions people are thinking about and um helps us make the content that you guys care about all right let's get right into it what gives sometimes when I ejaculate I make a lot of semen sometimes even after a week of not masturbating or having sex when I think it's going to be a lot only a small amount comes out why is it so different every time this is from zely from marota Georgia all right well this is a good question so ejaculate volume can range from time to time the average amount of ejaculate a person makes is anywhere from half a teaspoon to a full teaspoon so it's not a lot between 1 and 5 MLS I know you guys see these large volume ejaculates on erotic films and that's really not real life unfortunately so what happens is we think a lot of people get worried like are my sperm problematic am I not making enough is there some issue but only 5% of your entire seamen volume comes from sperm the large majority of it is made and stored in the seminal vesicles which are these sack like structures that sit behind the prostate another small percentage comes from the prostate so that's where the large majority of the volume comes from now the number one reason that people often see variability is between how long it's been since you've ejected it so if youve ejected more recently you may notice you'll have a lower seam in volume whereas if you've gone longer periods of time then you will have a larger seam in volume but there's a whole host of other factors it can include things like genetics it include things like how well hydrated you are how strong your keal muscles or your bubble covering nois muscle is and we'll talk about that briefly it can be due to you know if you're deficient on certain minerals like zinc for example which is very high in concentration in the prostate that can affect it as well so it can vary from time to time as well as smoking if you smoke that's going to reduce your seam in volume so what about that bubble cenosis muscle so that is a muscle that's around the urethra that contracts and when it contracts it helps Propel forward the ad ejaculate you may wonder I used to have this really strong forceful ejaculate and now it just trickles out or it may just be not as strong as before so that can also make it look like you're making less because usually when you're young and healthy and those muscles are strong you can have a forceful ecate that's anywhere from 30 to 60 cm away from your body whereas as you age that muscle tends to get weaker and that decreases by about half and so some people even describe it as a trickle so that's where these muscles come into play these muscles or Keele muscles as they're popularized are muscles that help Propel that ecate forward so you can strengthen those by doing keal exercises which is essentially like that feeling where you try to stop your pee when urinating or if you're trying to hold in a fart that's when you're using those muscles or it's like trying to lift your penis off the ground without touching it this is not something that everyone should do if you're having pain if you're having more urinary symptoms like you're going to the bathroom more often more urgently more frequently if you're having constipation or back pain or hip pain this could exacerbate those things so talk to your urologist talk to your regular doctor before you start doing these exercises or you could try them but if they exacerbate any of those things stop you may be actually making things a bit worse 30 to 60 cm you say yeah wow wow you learned something new Bobo cavernosus muscle learn something new all right I don't like to take pills but I want to increase my testosterone what are some natural ways ways for me to do this without pills Ron Ron from Nebraska Ron Ron all right so increasing your testosterone so first of all testosterone is a hormone it's a sexual hormone but it's important for a lot of different things it's important for brain Clarity so people who have low testosterone will describe brain fog you might see that your decrease in muscle mass you may have mood your mood feeling more depressed you may notice that you're feeling more fatigued and then you may notice your libido has decreased but most often people think of testosterone as like muscle building or testosterone inter erections but there's a lot more to testosterone than that and so if you're having symptoms of low testosterone I encourage you to get that checked out but everyone can benefit from these natural ways to boost your testosterone so first and foremost a big one is sleep and so it's not just how much you sleep but the quality of your sleep so we know that if you get more improved Sleep Quality mean you're sleeping a good 7 hours or more it's uninterrupted you're not having things that disrupt Sleep Quality like having a lot of bright lights before bedtime you're not having a lot of alcohol before bedtime you're not having a lot of caffeine you know even within 6 to 8 hours of bedtime can disrupt the Sleep Quality and everyone's a little bit different in terms of how quickly they metabolize caffeine but the average person it takes about 6 to 8 hours to metabolize caffeine half of the caffeine in your body so if you have it at noon at midnight you're still going to have some on board so improving Your Sleep Quality is really important in fact we've seen that in men who have improved Sleep Quality you'll see a boost of testosterone after they've had improved Sleep Quality okay the second thing you can do is resistance exercise so if you do certain resistance exercises particularly those of the lower extremities or the large muscle groups you're going to see an increase in testosterone now this is not going to give you a permanent increase you need to continue doing those resistance exercises to see the continued Improvement now interestingly aerobic can be helpful as well because we know that having at least 150 minutes of mild to moderate intensity exercise can be beneficial for things like erections and they can help with you know overall cardiovascular health but if you're doing really intense high stress exercises you may actually decrease your testosterone because what happens is when you're stressing out your body your cortisol increases which then tells your body that you know you're in a stress mode and it decreases your testosterone next thing is diet so there's a lot of conflicting data on diet but the best data we have is for the Mediterranean diet and that includes a lot of vegetables and fruits it's a very plant-forward diet that doesn't mean there's no meat you do have healthy fats like olive oil and avocados you have nuts and seeds and then you can also have things like lean meats and fish and then a little bit of red meat so ultimately it's a very Whole Foods plant forward diet it avoids processed foods and that has been studied to be the most beneficial in terms of testosterone and other sorts of issues like cardiovascular health and erectile dysfunction so we've got sleep we've got exercise we've got diet now the other thing is you want to avoid endocrine disrupting chemicals so things like Plastics in your environment now I've made a whole video about this on my YouTube channel about endocrine disrupting chemicals I don't want to make you scared right I think that in general they're very ubiquitous all over the United States all over the world there are things that are used in man manufacturing and in the products that we use every single day that have some component of endocrine disrupting chemical does that mean you're doomed no I think it mean it's all about the dose that makes the poison so you want to limit your exposure to these things really the people who are at the most risk are those who are working in these manufacturing settings because they're getting exposed to the most of it and so if you find yourself working in those settings then ideally sort of limiting your exposure by wearing safeguards and things like that to limit exposure is going to be helpful what I tell my patients is drink from metal or glass water bottles avoid heating up things in Plastics and you know do your best to use sort of natural products like cotton and less synthetically manufactured products as best as you can but again stress is not going to help you in terms of anything so limiting stress overall whether it's from high endurance activities or other things is going to be beneficial for testosterone all right sounds natural sounds good I also want to remind uh folks that uh joining the membership we do have an AMA question section there and we do look there first to try to find ideas for questions and if it's a good question we will use it for the show so please do consider the membership if you want to ask some questions as well but let's get into the next one I have never given my boyfriend or any man I've slept with a prostate massage I feel weird going into the butt I've had a female cousin of mine tell me she's tried it with her husband and that he enjoyed it what do I need to know if I want to do this she she R all right Sheila so in terms of you know it's funny I have a friend with the same initials Sheila R I wonder if it's her Sheila good question so first of all I'm assuming that your partner wants to have a prostate massage but of course consent is absolutely necessary so you know just because you've heard that some guy likes it doesn't mean that you should go ahead and do it with your partner without asking for their permission and their consent then what is a prostate massage right as you mentioned it's putting a gentle lubricate well lubricated finger or gloved finger into the rectum to feel the prostate so generally the way that you would feel the prostate is you would have your partner bend over you'd insert your finger into the rectum again very gently very well lubricated and then you push down and you feel the prostate it's sort of a spongy tissue it feels like the tip of your nose you feel that area and then you gently massage it right and sort of a walnut shaped organ so you massage one side then the center then the other side sort of just gentle Strokes of the finger and some people find that pleasurable because there's lots of nerve endings there that are sort of going towards the penis towards the erectile tissue and so it is very reasonable if your partner wants to and you want to try it to go ahead and try it now if anything's painful at any time of course absolutely stop the big contraindication for this would be is if they're having an active infection in that area which they would know they would have fevers they would have chills they would have pain and they would say please don't do this right generally speaking very acceptable to go ahead and experiment and try new things and yes the your partner may find it very pleasurable and so as long as you're doing it safely ideally cut your nails if you have long nails well lubricated gentle finger you can use a glove if you like and you know go ahead and gently try reminder everything is under consent guys don't do anything without consent consent comes first always let's get to the next one what if I don't get a morning direction is that necessarily bad not that I always keep track but sometimes I'll wake up with wood and sometimes without should it always be hard when I wake up Yan in Norway Yan okay so will do you always need to have a morning erection so what is a morning erection right a morning erection is when you wake up and you have an erection it's not due to stimulation it's not due to some dream you are having you just wake up with an erection now this is a normal physiologic process in fact the majority of healthy men will have 3 to five erections throughout the course of the night time now there's a whole bunch of theories as to why this happens your testosterone is increasing overnight you're also lying in bed and you may get friction from the bed itself you may get friction from the sheets on top but ultimately it's a normal physiologic process your body is getting signals and it's sending blood flow to the area and you're getting erection so it's a sign that you have good blood flow good nerve function that your things that your your penis is receiving all the nutrients it needs to get an erection so it's actually very very positive when you're getting nighttime erections now if you're getting them pretty consistently and you miss a couple here or there you may just wake up and it may have gone away very recently but if it becomes a longterm process meaning that you're noticing that like you know you used to get one every day and now you're getting one a week and now it's maybe one every two weeks that may be a sign that you're having issues with blood flow or nerve function to the area now blood flow issues vascular erectile dysfunction is the most common cause of erection problems or erectile dysfunction so if you start noticing that and you're having trouble maybe with erections with your partner it's probably not in your head it's probably there is a blood flow issue it's really important to get that checked out because it can be a sign or a canary in the coal mine we like to call it for things like heart disease because the blood flow or arteries to the penis are much much more narrow than the arteries to the the heart so the arteries to the penis are about 1 to 2 mm whereas the arteries to the heart are 3 to 4 mm so when you start having issues with blood flow you're going to see problems in your penis before you see them in your heart so it's important to talk to your primary care doctor get your heart evaluated get your sugars evaluated make sure you're not diabetic get your cholesterol checked all those things to make sure there's no hidden problem that you may be haven't addressed that's causing these blood flow issues right on I'm going to have to start keeping track of these things in the morning um all right next one I'm in my 50s been noticing my urine will occasionally look more orange than what I traditionally remember it looking like I keep a water bottle on me so I do I do drink plenty of liquids should I be doing something different Leila from Vermont Leila urine color so I love urine color because I tell people it's a great way to gauge your hydration so just for everybody in general when you're drinking water you don't want your urine to be clear that means you're probably drinking too much and you don't want your urine to be dark yellow right because that's a sign that you're probably a little bit dehydrated and so I tell people make sure your urine looks like lemonade now what can change your urine to be orange so orange color urine can be due to things like eating a lot of beta carotene so things like carrots for example certain medications can cause your urine to be orange so we often give a medication called peridium or you can get it over the a counter called AO where it turns your urine orange when you take it because it's going to help with pain in the bladder so often people will use it for symptoms like they think they might have a UTI or urinary tract infection and they'll take this medication and it will turn their urine orange there's also other medications like rampin which is for tuberculosis and other medications like that which if you're taking could change your urine color now if it's happening once in a while and it's mostly clear I wouldn't worry it's probably just some something you ate just increase your hydration and see if that clears things up now if it's persistently orange I would definitely see your primary care doctor to get your liver function and your kidney function all those things assessed because that is the other thing that can sometimes change urine color is if you have a malfunction in one of those organs that's causing your urine color to change all right thank you guys if you are enjoying this ask me anything check out our membership at renam malik. Supercat .c where you have exclusive access to the entire AMA so you get to watch the entire Ama or listen to the entire AMA on the podcast and you also get early access to all the podcast episodes both video and audio add free and you get an access to ask me anything and these are questions that we look at every time we do an ask me anything and these are the questions we pick from first when we answer questions online I hope you guys enjoyed this as always you're going to take care of yourself because cuz you're worth it