MakeMeLast Blog — Science-Backed Sexual Wellness
Evidence-based guides on premature ejaculation training, pelvic floor exercises, and techniques to build lasting endurance. Written by the MakeMeLast team with references to peer-reviewed research.
Reverse Kegels: How to Relax Your Pelvic Floor and Last Longer
The half of pelvic floor training most men skip. Why a tense pelvic floor pushes you over the edge faster, how to find and perform the reverse kegel, a 4-week routine, and how to use the release mid-intercourse to bring arousal down.
Alcohol and Lasting Longer in Bed: What the Science Says
A few drinks seem to delay ejaculation — and quietly make everything else worse. The science of alcohol and ejaculatory control, from tonight's trade-offs to the long-term costs, and why training and drinking don't mix.
Do PE Training Apps Actually Work? The Evidence Reviewed
The training protocols have trials behind them; most apps don't. An honest review of what the evidence supports, where the gaps are, and how to tell a real programme from a timer with marketing.
Edging: What It Is and How to Use It to Last Longer
The serious guide to edging — beyond the meme. What the technique actually is, the 70-year clinical lineage behind it, solo and partner protocols, the blue-balls myth, and how to turn edge-and-recover cycles into measurable ejaculatory control.
Mindfulness and Sex: How Presence Improves Performance
How presence improves sexual performance — the science of interoception and the anxiety loop, how to stop spectatoring, arousal awareness training, sensate focus, and an 8-week programme integrating mindfulness with stop-start, kegels, and breathing.
Sexual Stamina Training: How to Build Lasting Endurance
Build real sexual stamina with evidence-based training. The four pillars — cardiovascular fitness, strength, pelvic floor, and mental endurance — plus an 8-week programme integrating exercise, nutrition, sleep, and arousal control.
The Squeeze Technique: The Complete Step-by-Step Guide to PE Control
Master the clinically validated squeeze technique — coronal vs basilar variations, timing, partnered protocol, common mistakes, and how to combine it with stop-start, kegels, and breathing for lasting ejaculatory control.
Mental Exercises for Bedroom Confidence: A Science-Backed Guide
Build lasting sexual confidence with cognitive restructuring, sensate focus, visualization, and mindfulness techniques — practical exercises backed by psychology research.
Pelvic Floor Exercises vs Medication for PE: What Works Better?
A head-to-head comparison of natural pelvic floor training and pharmaceutical treatments for premature ejaculation — efficacy data, side effects, long-term outcomes, and when to combine both approaches.
Premature Ejaculation: Causes, Science & Treatment
From serotonin genetics to pelvic floor dysfunction — a comprehensive look at the neurobiological, psychological, and physiological causes of PE, plus evidence-based treatments that actually work.
How Long Should Sex Last? What Science Says
Research shows the average is 5.4 minutes — but duration matters far less than you think. What the science actually says about normal sex duration, expectations vs reality, and when to seek help.
Breathing Exercises for Lasting Longer in Bed: A Science-Backed Guide
Learn how diaphragmatic breathing, box breathing, and the 4-7-8 technique give you real-time control over your autonomic nervous system during sex.
Stop-Start Technique: The Complete Step-by-Step Guide to PE Control
Master the clinically validated stop-start method with a phased programme — from solo practice to confident partnered sex. Includes the squeeze variation, common mistakes, and progress tracking.
Performance Anxiety in Bed: Causes, Science, and How to Overcome It
Understand the anxiety-PE cycle and master CBT techniques, breathing exercises, and mindfulness to build lasting confidence.
Kegel Exercises for Men: The Complete Guide to Pelvic Floor Training
Learn the science of pelvic floor training with step-by-step beginner, intermediate, and advanced routines.
How to Last Longer in Bed: The Complete Science-Backed Guide (2026)
A comprehensive, evidence-based guide covering kegel exercises, the stop-start technique, breathing methods, and cognitive behavioural strategies to overcome premature ejaculation — with a step-by-step daily routine.