erectile dysfunction exercise premature ejaculation peyronies ottawa waterloo


Want 5 x 30 minute exercise plans to get your vascular and sexual health energized?
Read on.

Stop making excuses.
We all do it – but get real.
Excuses are like assholes – everyone’s got one and some of them are really shitty.

A MINIMUM of 30 minutes EVERYDAY doing something active to get your heart pumping is required to be part of your routine.
Regular exercise has been associated with various health benefits, including improvements in cardiovascular health, mental health, sexual health, hormonal balance, and overall well-being.

For your sexual health – regular exercise can reduce your risk of Erectile Dysfunction, especially in middle-aged and older men.
Study: pubmed.ncbi.nlm.nih.gov/12899583/

A recent study shows how exercise can benefit your mental health, far greater than antidepressants.
Study: bmj.com/content/384/bm

In a study about men’s cardiovascular health it has been shown that regular exercise is associated with the promotion of better blood flow throughout the body, including the genital area. This can be beneficial for erectile function.
Study: pubmed.ncbi.nlm.nih.gov/21597089/

And as it relates to the endocrine system, it’s been shown that resistance training can positively influence hormonal balance, including testosterone levels, which may impact sexual health.
Study: pubmed.ncbi.nlm.nih.gov/26477919/

While there are hundreds of clinical studies exploring the relationship between exercise and sexual health in men, it’s important to note that individual responses may vary, and additional research is always being done.
The key is to maintain a balanced and healthy lifestyle that includes regular physical activity.

So where do we start?

Here are five 30-minute exercise routines for men that target vascular health and contribute to overall well-being:

1. Cardiovascular Focus:
Warm-up (5 minutes): Jumping jacks, high knees, arm circles.
Cardio (20 minutes): Brisk walking, jogging, or cycling.
Strength Training (5 minutes): Bodyweight exercises like push-ups, squats, lunges.
Cool Down (5 minutes): Stretching for major muscle groups.

2. High-Intensity Interval Training (HIIT):
Warm-up (5 minutes): Jump rope, light jogging in place.
HIIT Session (15 minutes): Alternating between 30 seconds of intense exercises (burpees, mountain climbers) and 30 seconds of rest.
Strength Training (5 minutes): Dumbbell exercises (bicep curls, overhead press).
Cool Down (5 minutes): Stretching and deep breathing.

3. Full-Body Strength and Cardio:
Warm-up (5 minutes): Dynamic stretches.
Strength Training (15 minutes): Circuit of squats, lunges, push-ups, and planks.
Cardio (10 minutes): Running intervals or jumping jacks.
Cool Down (5 minutes): Yoga-inspired stretches.

4. Cycling and Core Workout:
Warm-up (5 minutes): Light stretching.
Cycling (20 minutes): Moderate-paced cycling, either on a stationary bike or outdoors.
Core Workout (5 minutes): Planks, bicycle crunches, Russian twists.
Cool Down (5 minutes): Gentle stretching.

5. Yoga and Relaxation:
Warm-up (5 minutes): Gentle yoga poses and deep breathing.
Yoga Session (20 minutes): Focus on poses that promote flexibility, balance, and relaxation.
Meditation (5 minutes): Mindful breathing or meditation to reduce stress.
Cool Down (5 minutes): Seated stretches and relaxation.

Consistency is key, and it’s essential to incorporate a variety of exercises to address cardiovascular health, strength, and flexibility.
Remember to tailor these routines to your fitness level and preferences.

Before starting a new exercise program, consider consulting with a healthcare professional, especially if you have any pre-existing health conditions.

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Tip 6/30 – Throw the Kitchen Sink At Your Problem

ottawa premiere shockwave therapy clinic men's health ED Peyronie

Tip 6/30 – Throw the Kitchen Sink at your problem

The patients who have the best results with shockwave therapy typically throw the Kitchen Sink at the problem.

At FocusWave Clinic, we always recommend patients be their own best advocate. 

No one cares about your sexual health as much as you should.  

The suggestions from the allopathic medical community usually involve drugs, injections or surgery – and we want you to avoid these at all costs.  

It should be noted that these options are also not 100% guaranteed to work, and the side effects and risks are very real.

And so while shockwave is an amazing modality, we never stop there. 

At FocusWave we use the Kitchen Sink strategy. 

We throw everything at the wall and see what sticks.





Sex Therapy,

Functional Medicine,

Treatment Devices.

Who cares what works – let’s try it all.

For Erectile Dysfunction patients, we strongly encourage changes to improve vascular health (nutrition, fitness, sleep, stress, lifestyle) and the abandonment of non-natural prescription drugs.  All of these can and will have deleterious effects on your erectile function.  Adding Nitric Oxide supplementation and vacuum pumps can make a further difference.  

For Peyronie’s Disease – we recommend jelquing, stretching, traction devices and also Nitric Oxide supplementation.  

For Chronic Pelvic Pains or Bladder Incontinence issues, we strongly recommend a visit to a pelvic floor physiotherapist in conjunction with your focused shockwave therapy treatment.

A visit to a naturopathic physician is always recommended for our patients. 
We have access to the very best people to support your problem. 

By following the Kitchen Sink strategy, and in conjunction with our unique FOCUSED shockwave therapy protocol, we have seen even further improvements in our patients.  

In fact, we have seen positive developments in about 50% of the 30% expected non-responders, thus increasing the efficacy from 70% to about 85%.  

Truly amazing.  

I’m so happy (it makes me well up sometimes) when I hear patients and their success stories.

That said, I remain hyper focused and frustrated for the 15% who are still not seeing results. 

I dwell on it and really push them to keep going.

The only thing we can keep doing is to ‘KitchenSink’ it.  

You need to consider every option and take a 360 degree approach to slow the regression, and possibly reverse the conditions leading to the decline of your sexual wellness. 

Let us help you. 

We have access to the very best technology and support to get you on the right track. 

Give Shockwave Therapy a try.  

Book your consultation or FREE Discovery Call here: www.tinyurl.com/focuswave

Call 888-558-WAVE (9283) for more information.

Text 613-878-8164 for a quick chat.

But it all starts with you.
Start the Conversation.


#ottawa #Waterloo #Kitchener #ErectileDysfunction #EDtreatment #Menshealth #PeyroniesDisease #NitricOxide #ChronicPelvicPainSyndrome #UrinaryIncontinence #PelvicFloorPhysiotherapy #Anorgasmia #libido #sexualdysfunction #Dyspareunia #shockwavetherapy #sexualhealth #chronicpain #bladderincontinence #ErectileFunction #SexualHealthClinic #CurvedPenis #painfulerection #chronicpelvicpain #FocusWave #pelvichealth #pain #naturopath #testosterone

Tip 5/30 – What is Shockwave Therapy?

shockwave therapy ottawa erectile dysfunction Peyronie disease

Tip 5/30 – What is Shockwave Therapy and what’s the difference between the clinics that offer it?

  1. Shockwave Therapy is a POWERFUL medical modality, one of the few that can treat not just DOZENS of conditions, but even diseases and syndromes.  

There is a massive amount of information available online about shockwave therapy.
It’s a relatively young modality, but there’s been hundreds of clinical trials that have proven its safety and efficacy.  

I encourage you to read this list of clinical studies on shockwave therapy (sometimes called ESWT or LiST or LIESWT – short for Low Intensity Electromagnetic Shock Wave Therapy). 


New research is being done all the time.
Here’s a very recent study from this year: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9826910/

“TLDR: LIESWT improves erectile function in the short-term especially in men with mild to moderate ED, and those without a cardiometabolic disease.”

It should be noted that not 100% of the studies show shockwave therapy as being effective. 

There are many factors as to why not every clinical trial is successful: Types of patients recruited, quality of device used, number of treatments, number of shocks, energy level of shocks, etc.  

That’s ok – this is science.

It’s also called a ‘practice’ for a reason – often times we continue to learn and try to improve. 

There exists no STANDARD shockwave therapy protocol that works for 100% of people.

That said – true shockwave (FOCUSED/LINEAR) is extremely safe, PAINLESS and side-effect free for almost everyone.  

It requires no downtime, no surgery, no invasion, and no drugs.  

Shockwave is an absolutely amazing, NATURAL medical technology that continues to evolve.  

  1. There are different types of ‘shockwave therapy’ and not all treatments are created equally.

Some treatments that advertise themselves as shockwave therapy don’t actually use true shockwaves.

Most important, and with respect to regenerative sexual medicine for the treatment of Erectile Dysfunction, Peyronie’s Disease, Chronic Pelvic Pain Syndrome, and Urinary Incontinence or BPH, patients should insist their practitioner use FOCUSED or LINEAR shockwaves, NOT Radial/Acoustic/Piezoic or some gimmicky chair you sit in that makes you Kegel.  

Only FOCUSED/LINEAR shockwaves produce actual shockwaves, travelling at 1,500m/s into the body, with tremendous depth (7-12cm), to affect the necessary cellular level changes and stimulate angiogenesis (new blood vessel formation).  

Clinicians must use technology that allow them to modify the energy delivered by the focused shockwave – for targeting plaques and blockages or for breaking up calcifications and scar tissue.  They should be able to do this without PANCAKING the penis (pressing hard onto your member to achieve the required depths) which can be painful and cause bruising.

An inflamed prostate (BPH, non bacterial prostatitis, causing chronic pelvic pain syndrome or urinary incontinence) receiving FOCUSED shockwave therapy will see a decrease in the release of inflammatory mediators from cells in the treated area, and will trigger the nociceptors for pain relief.

Once again – only FOCUSED shockwaves can produce these benefits with any degree of accuracy and nothing will outperform a true shockwave delivered electromagnetically directly to the penis or perineum.  

So insist on FOCUSED or LINEAR shockwaves, specifically electromagnetically generated.

These are the most painless, side effect free, and no downtime procedures available in the marketplace today. 

  1. The technology is the proven science – but equally important (and possibly even MORE important) is the capable and caring clinician.

Shockwave Therapy is both a science AND an art.


The SCIENCE comes from using the right technology and from defining a generalized protocol.

The ART comes from developing a unique protocol for each patient (since everyone is different) and from the clinician understanding how to properly apply the technology.


The ability of the clinician to properly and effectively target the specific condition requires skill, patience, care, and a good understanding of the specific condition and how to treat it.

At FocusWave Clinic, only certified shockwave therapy clinicians with backgrounds in nursing or physiotherapy are treating our patients.  

Registered nurses (male for male issues, female for female issues) tend to be the very best at treatment – because of their very strong attention to detail, understanding of various medical conditions, and their patient-centric demeanour. 

  1. Shockwave Therapy really works – but not 100% – and not for everyone.

One of the questions I get asked most often is: What is your patients’ success rate?

The answer is – it depends.

In medicine, there are no guarantees.  

Everyone knows this but it needs reminding.

Not everyone will see 100% success in 100% of any medical treatment, whether it’s CPR, Chemo or Shockwave Therapy.

When I first started digging into the research prior to opening this clinic, I was somewhat skeptical about shockwave as a non-invasive strategy for improving and possibly, reversing, sexual diseases and conditions. 

The clinical studies meted out mostly positive results, and it was clearly a very safe treatment.

The numbers showed that, in general and on average, about 70% of patients reported positive results lasting anywhere from 6 months to 5 years.

At present, MORE than 80% of FocusWave Clinic patients are having positive results with Focused Shockwave Therapy.  

Be it new morning erections, lasting longer and feeling strong during intercourse, the straightening out of penis curvature, a reduction in pelvic pain, decreased frequency and urgency of urination.

Patients are WINNING. 

The wildcards that help us improve success rates including employing The Kitchen Sink Strategy (see next tip), which can close the gap of ineffectiveness.  

Book your consultation or FREE Discovery Call here: www.tinyurl.com/focuswave

Call 888-558-WAVE (9283) for more information.

Text 613-878-8164 for a quick chat.

#ottawa #Waterloo #Kitchener #ErectileDysfunction #EDtreatment #Menshealth #PeyroniesDisease #NitricOxide #ChronicPelvicPainSyndrome #UrinaryIncontinence #PelvicFloorPhysiotherapy #Anorgasmia #libido #sexualdysfunction #Dyspareunia #shockwavetherapy #sexualhealth #chronicpain #bladderincontinence #ErectileFunction #SexualHealthClinic #CurvedPenis #painfulerection #chronicpelvicpain #FocusWave #pelvichealth #pain #naturopath #testosterone

Tip 4/30 – Is shockwave always effective treatment for ED?

erectile dysfunction treatment with shockwave therapy

Tip 4/30 – Is shockwave always effective treatment for ED?

My 12 year old son Billy knows more about men’s sexual health than any 12 year old probably should.

For someone who has limited experience with boners, he asks some pertinent questions. 

The other day he said: “does everyone have the same kind of ED?”

“Good question buddy!”

And the answer is – NO. 

Some guys have very mild Erectile Dysfunction – it might not feel as strong as before, but you can get the job done.  

Others have more moderate and concerning symptoms – occasional failure to perform, declining libido.  

And some present with severe symptoms – a complete inability to sustain an erection.  

The majority of patients who come to see us suffer from vasculogenic ED, due to poor penile bloodflow.

In this case, focused shockwave therapy is highly effective.  

It’s considered a first line therapy by the European Association of Urology for the treatment of Erectile Dysfunction.

Your ED might be vasculogenic in nature, and even then, focused shockwave therapy alone will prove difficult, or even impossible, to improve your condition. Significant and chronic blood flow issues are difficult to correct with short term therapy. It will require additional effort on your part.  ED can be a harbinger of vascular illness, and patients should be well aware that atherosclerosis (hardening of arteries) can impede blood flow to the penis. 

Your ED, however, might be hormonal in nature, and focused shockwave therapy alone, while providing ancillary vasculogenic benefits, might be of secondary importance to increasing your testosterone or correcting another hormonal imbalance. Are you taking medications that adversely affect erectile function?  Talk to your prescribing physician or ask us about visiting an amazing Naturopathic Physician in your area. We have access to the very best available. 

Your ED might be psychogenic in nature – and focused shockwave therapy, while it will eventually be used for neurology, cannot remove the dark clouds in your head. If you are anxious & depressed, or dealing with low libido and drive, or perhaps your partner is just unwilling – this may be the key driver. Sex starts in the brain. Talk to your doctor or ask us about finding a sex therapist in your area. We have access to the very best available.

How important is your sexual wellness and performance to you?

Give Shockwave Therapy a try.  

Book your consultation or FREE Discovery Call here: www.tinyurl.com/focuswave

Call 888-558-WAVE (9283) for more information.

Text 613-878-8164 for a quick chat.

#ottawa #Waterloo #Kitchener #ErectileDysfunction #EDtreatment 

#Menshealth #PeyroniesDisease #NitricOxide #ChronicPelvicPainSyndrome #UrinaryIncontinence #PelvicFloorPhysiotherapy #Anorgasmia #libido #sexualdysfunction #Dyspareunia #shockwavetherapy #sexualhealth #chronicpain #bladderincontinence #ErectileFunction #SexualHealthClinic #CurvedPenis #painfulerection #chronicpelvicpain #FocusWave #pelvichealth #pain #naturopath #testosterone 

Tip # 2 / 30 – Andropause

erectile dysfunction clinic ottawa Waterloo kitchener shockwave therapy peyronie's men's health

Tip #2/30 – ANDROPAUSE

What is Andropause and how do you stop it?

Andropause is characterized by a decline in testosterone production and the symptoms are generally related to a reduction in sexual function. 

It is also known as ‘late onset hypogonadism’. 

Some features of andropause include: 

Diminishing libido and erectile function, 

a reduced desire for sexual intimacy and relationships, 

and a decline in general well-being.

And NO ONE wants to talk about it. 

The most concerning symptom for men – and these are the patients we see – is an inability to get, or maintain, an erection (Erectile Dysfunction aka ED).
Erections that don’t last, don’t feel full, don’t feel strong, are not enough to penetrate – these are the main consternations we hear from our patients.

ED can be considered vasculogenic (related to poor blood flow), psychogenic (your head is getting in the way), or hormonal.

Sometimes it’s a combination of all 3 – but for the majority of men above the age of 50 – the issue is vascular and circulatory in nature.  

ED is a complex condition that can categorized as either mild, moderate or severe. 

This can be determined through some simple questionnaires and honest self-reporting.

Ultrasounds can also be considered to measure blood flow (Doppler) and look for anomalies in the penis (Penile), as well.

Either way, at FocusWave Clinic, we will advise you on how to work on all 3 forms of ED to get you back to where you need to be, and work to halt the regression caused by Andropause.

#Waterloo #Kitchener #PeyroniesDisease #NitricOxide #ChronicPelvicPainSyndrome #UrinaryIncontinence #PelvicFloorPhysiotherapy #Anorgasmia #libido #sexualdysfunction #Dyspareunia #shockwave #sexualhealth #chronicpain #bladderincontinence #ErectileFunction #SexualHealthClinic #Peyronies #chronicpelvicpain #erectiledysfunction #ChronicPelvicPain #FocusWave #pelvichealth #pain #menshealth #nitricoxide #ottawa #naturopath #testosterone 

30 Days Till Spring – Men’s Health Tip #1

Chicken Bone Broth Recipe for Men's Health, ED Clinic Ottawa, Waterloo

Let’s countdown to spring with 30 days of Men’s Sexual Wellness Tips to get you ready to get ready for the summer.
Hope it’s not eternal! Can’t wait for Summer!


BONE BROTH is liquid gold.

Though all cultures have their own form of bone broth, I’m partial to my Bubby’s Eastern European (Hungarian) chicken version.

I’m a big believer in pre-emptive chicken soup.

During winter months especially, I fill a giant carafe with Jewish Penicillin every morning, instead of coffee.
Our bodies don’t necessarily need coffee in the morning like we may be accustomed – they just crave something warm to kickstart our metabolism.

And what’s better than homemade bone broth?

My boys often eat this for breakfast (much healthier than sugary cereals) and – GO FIGURE – they are almost NEVER sick.

Here are some of the key health benefits of bone broth:

  1. Improved libido and increase testosterone – Drinking bone broth stimulates hormone production including testosterone, DHEA, and cortisol which helps increase libido and boost energy levels during illness or fatigue due to illness. https://www.cell.com/immunity/fulltext/S1074-7613(13)00341-5
  2. Anti-Inflammatoryhttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC8618064/
  3. Reduces Joint Pain – Bone Broth is a great supplier of glycine and proline to the body, which are critical in collagen production.  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3773366/
  4. Improves Gut Health – Gluatimine production might improve intestinal issues https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3358810/
  5. Mitigation of Respiratory Infection – Bone broth is the Blue Collar Vaccine. As we head down to homestretch in respiratory virus season, it’s great to have as much bone broth on hand as possible, should you get that tickle in your throat. https://journal.chestnet.org/article/S0012-3692(15)37721-7/abstract 

RECIPE: Bubby’s Hungarian Chicken Broth (Hoosh Levesh)
Bubby’s soup is complex and rich in flavour, but very simple to make.
You just need the time.
To make a LARGE stock pot (15-20 quart) of chicken bone broth, you should use as many CHICKEN BACKS and small pieces of chicken as possible.
I don’t like to waste chicken by boiling it (not a big fan of boiled chicken, but some people are).
What I like to do is get a package of 3 WHOLE chickens from Costco,
cut the chickens into pieces,
save the breasts/thighs/legs/wings for a meal or 2,
and use just the backs for soup.

3 whole chicken backs and necks
2 large carrots, washed and cut large pieces
2 parsnips – washed, cut in large pieces
1 celery stalk, washed and trimmed, use the leaves and inedible pieces
1 large (or 2 small) yellow onions, cut in half (Keep skin on)
1/2 bunch of curly parsley – washed
1/2 bunch of dill – washed
1/4 cup kosher Salt
Egg Noodles (thin), Bechtle Brand

Kitchen Items
15-20 QT Stock pot
Mesh Colander
Tupperware for storage/freezing

Place chicken backs into large stock pot with 2TB non-seed oil (avocado, olive)
Cook on med high for 10 minutes and stir often.
Fill 16QT stock pot with water about 2/3 of the way from the top.
Add ¼ cup of Kosher salt and and 1TB of white vinegar (this draws out some additional nutrients from the bones).
Place stock pot on HIGH heat, uncovered.
Stir it every 5-10 minutes to move all the undesirable floating pieces to the top.
Scoop the floaters out with a mesh colander and pitch it into the sink, until it’s pretty much all gone.
After about 25-30 minutes, prior to boiling, you will start to see some white/brown bubbles and froth near the top of the stock pot.
This is SCUM and needs to be removed.
It might take about 15-20 passes with a strainer to properly clear all the scum.
Continue to stir and remove scum.
After about 45 minutes total, you should have a light rumble boil going and all the scum from the top of the stock should be all but removed.
Your broth should be somewhat clear if you did this VERY IMPORTANT PART correctly.
Add carrots, parsnip, celery tops and leaves, onion, onion skin, parsley, dill.
LOWER heat to about medium low
Let simmer for a minimum of 2 hours, stirring occasionally.
After 2 hours of simmering – Taste soup.
Add additional water during the cooking process if broth quantity falls or if broth becomes too salty.
You can continue to cook for an additional 2 hours, but I find that 2 hours is plenty.

Turn off heat and allow soup to cool for an hour or two (but not much more).
(It’s ready to eat, if you are so inclined)
Strain entire stock pot of soup into a very large Tupperware container.
This should provide enough for 20-30 servings!

For storage:
Place in fridge overnight.
Optional – save the parsnip and carrots to add to soup if you like vegetables in it. 

The next day, you may have a layer of fat on the top of your chilled bone broth.
You can strain it out with a mesh colander (and save it if you want – it’s a terrific flavoured fat)
Transfer to smaller Tupperware and freeze
(or you can use Ziploc bags)…

Boil Bechtle egg noodles in water (separate from the broth) and add to warm broth.

Enjoy the elixir of the gods!