THE SCIENCE OF

GREAT SEX

This Quest focuses on the science of sexual health, which

is one of the main pillars of overall health that supports our
wellness and longevity.
 TABLE OF CONTENTS

Quest Overview 2

Preparation - Get Familiar With Your Anatomy 3

Lesson 1 - What Makes Sex ‘Good’? 5

Lesson 2 - Why You Can’t Orgasm 7

Lesson 3 - #1 Common Myths Around Sex 9

Lesson 4 - #2 Common Myths Around Sex 10

Lesson 5 - Masturbation: Why You Should Touch Yourself 11

Lesson 6 - Stress & Sex 12

Lesson 7 - Sleep & Sex 14

Lesson 8 - Boost Your Blood Flow for Better Sex 15

Lesson 9 - Optimize Your Happy Hormones for Better Sex 18

Lesson 10 - Support the Structures 21

Lesson 11 - Your Long-Term Sexual Longevity Plan 23

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 Quest Overview

The Science of Great Sex Quest is divided into three parts that teach you how empowering and
powerful sex can be, not just as a way to connect to yourself and your partner but also as a tool
for keeping you healthy and functioning at the highest level for years to come.

This Quest is for anyone who wants to understand more about their sex drive and to get healthy
both sexually and physically. We know shockingly little about how sex affects our health, given
how much sex we have and our cultural obsession with it. This Quest changes that. Students
will view sex more positively and will be able to discuss it with candor.

Get ready to:

● Learn skills to take care of your sexual health to the fullest.

● Acquire sexual confidence and approach sex in a healthy way.
● Discover how to improve intimacy and bring sparks back to your relationship.
● Build a long-lasting and healthy sexual relationship with your partner.

INTENTIONS AND GOALS FOR THIS QUEST

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 Preparation - Get Familiar With Your
Anatomy
The part you see on the surface is only telling a fraction of the story.

SUMMARY

● Similar to an iceberg, only a portion of the penis and clitoris is seen above the surface.
● The penis and the clitoris are extremely sensitive, and touching them the right way is highly
linked to having an orgasm.
● The prostate gland can be found between the rectum and the scrotum, also known as the
male G-spot.

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NOTES FROM TODAY’S VIDEO

* P.S. The content of this Quest is not medical advice. The information provided is backed by
science, but is for education only. Talk to a doctor before adopting any new practices.

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 Lesson 1 - What Makes Sex ‘Good’?
Understanding how your body works leads toward optimizing your biology.

SUMMARY

1. The biggest and most important sexual organ is your brain, where desire and sexual responses
begin.

2. The feel-good hormones produced during sex are dopamine, endorphins, oxytocin, and serotonin.

3. The sexual response cycle consists of four phases:

● Arousal or excitement
● Plateau
● Orgasm
● Resolution period

YOUR ACTION STEPS

1. Map out your personal sexual response curve.

2. Reflect on your next sexual experience.

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NOTES FROM TODAY’S LESSON

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 Lesson 2 - Why You Can’t Orgasm
Why do heterosexual women orgasm much less than men?

SUMMARY

1. Men reliably orgasm 95% of the time during sex, while heterosexual women only reliably
orgasm 65% of the time during partnered sex.
2. Although vaginal orgasms can feel different from clitoral orgasms, they both rely on
activating a part of the clitoris.
3. Ultimately, great sex comes down to understanding your anatomy, figuring out what you
like, and then communicating that to your partner.

YOUR ACTION STEPS

1. Think about the images and associations you have when you hear the word ‘sex’.
2. Get really familiar with your genitals.

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NOTES FROM TODAY’S LESSON

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Lesson 3 - #1 Common Myths Around Sex
Everything you need to know about sex is learned in school?

#1 Sexual Health Myths:

1. Everything you need to know about sex is learned in school.

2. Sexual health is the same as reproductive health.
3. Sexual health is mostly dependent on physical health.
4. Your genitals are the most powerful sexual organs.
5. There's no need to care about sexual health if you don't have a partner.
6. Retaining semen for long periods of time is healthier than spilling it.

YOUR ACTION STEPS

1. Answer the following questions:

• What ideas did you previously have about sex that you think might not actually be true?
• How have your perceptions about sex affected your sex life in the past?

2. List what you were taught vs. what you experienced.

3. Optional: Share with the Community.

NOTES FROM TODAY’S LESSON

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Lesson 4 - #2 Common Myths Around Sex
Do erections only happen in penis owners?

#2 Sexual Health Myths:

7. Erections only happen in penis owners.

8. The idea of virginity.
9. The hymen is “poppable”.
10. We don't have control over how our sexual organs work.
11. Sexuality declines with age.
12. Sex is a performance.

YOUR ACTION STEPS

1. Answer the following questions:

• How does your perception differ from that of your parents and the older generation?
• What other myths have you heard about sex?

2. Optional: Share with the Community.

NOTES FROM TODAY’S LESSON

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 Lesson 5 - Masturbation: Why You
Should Touch Yourself
40% of men lie to their parner about not masturbating.

SUMMARY

1. Masturbation offers many health benefits, including releasing hormones such as dopamine,
endorphins, serotonin, and oxytocin.

2. If you're having difficulty getting aroused by your partner, reducing the frequency of
masturbation is a good idea.

3. Excessive porn consumption can lead to sexual dysfunction and disassociation from real sex.

YOUR ACTION STEPS

1. Masturbate and treat it as a science experiment.

2. Dive deep and reflect in your journal.

NOTES FROM TODAY’S LESSON

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 Lesson 6 - Stress & Sex
Living in a chronic stressed state has major implications on our sex lives.

SUMMARY

1. The main factors causing sexual dysfunction are stress, alcohol, tobacco, drugs, and lack of
sleep.

2. Not all stress is bad if approached with a growth mindset. Use stress reduction techniques
such as:

● Breathwork
● Journaling
● Meditation
● Long walks
● Biofeedback
● Limiting screen time
● Laughing
● Enough sleep
● Sex

YOUR ACTION STEPS

1. Practice a stress reduction technique such as box breathing.

NOTES FROM TODAY’S LESSON

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NOTES FROM TODAY’S LESSON

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 Lesson 7 - Sleep & Sex
Testosterone is mostly made at night.

SUMMARY

1. People who sleep better have a higher libido and better sexual responses.
2. Optimizing sleep for better sex:

● Rule out a sleep disorder

● Develop and stick to a pre-bed ritual
● Limit screen time and blue light exposure
● Limit alcohol
● Schedule time to unwind
● Have sex before sleep
● Keep your bedroom for sleep and sex only
● Go to bed and wake up at the same time

YOUR ACTION STEPS

1. Create a schedule that makes sleep a priority.

2. Practice mindfulness daily with breathwork, daily mindfulness practice, walk in nature, guided
meditation and gratitude journal.
3. Reduce alcohol to one or two drinks per day maximum.
4. Schedule sex on your calendar.

NOTES FROM TODAY’S LESSON

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 Lesson 8 - Boost Your Blood Flow for
Better Sex
The flood of blood to the genitalia is necessary for creating erections.

SUMMARY

1. Choosing to live a healthy lifestyle is the single most important thing to support your long-term
sexual health.
2. The flood of blood to your genitalia is necessary for creating erections in men as well as
women.
3. Nitric oxide is the main chemical that tells your blood vessels to open up and let the blood
rush to your sexual organs.

YOUR ACTION STEPS

1. Make a sexy smoothie.

2. Ditch the antiseptic mouthwash and make your own.
3. Get 10-30 minutes of sunlight daily.
4. Get 30 minutes of exercise daily.
5. Breathe through your nose and try mouth taping when sleeping.
5. Stop smoking.

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MOUTHWASH

If buying mouthwash, you want to avoid the following ingredients:

● Alcohol
● Chlorine dioxide
● Chlorhexidine
● Cocamidopropyl betaine
● Parabens
● Poloxamer 407
● Formaldehyde
● Saccharin

Here’s a simple DIY recipe for mouthwash that doesn’t destroy the good, blood-flow boosting
bacteria in the mouth:
● 1 cup distilled water
● 1 tsp baking soda
● 1 tsp salt
● 8-10 drops of an essential oil such as peppermint, clove oil, or wintergreen oil

You can add 1 tsp of xylitol to sweeten if you prefer. Combine the above ingredients and use as
needed to freshen breath and help maintain the proper pH of the mouth.

SEXY SMOOTHIE RECIPE

1 cup unsweetened vanilla almond milk (or milk of choice)

½ banana
1 cup raspberries, blueberries or strawberries (frozen or fresh)
¼ cup fresh pomegranate seeds
1 small beet (peeled and diced) or 2 tsp beetroot powder
1 cup spinach
1 cup ice (if needed)
Optional add-ins: 1 scoop vanilla protein powder, 1-3 tsp MCT oil

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NOTES FROM TODAY’S LESSON

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 Lesson 9 - Optimize Your Happy
Hormones for Better Sex
Men are exposed to higher levels of estrogen than ever before.

SUMMARY

1. Estrogen and testosterone are the primary sex hormones and keep the sexual organs
healthy.
2. The main reasons for declining hormones are age, unhealthy lifestyle, stress, and lack of
sleep.
3. Men's testosterone levels have been declining rapidly in recent decades due to the high
estrogen levels.

YOUR ACTION STEPS

1. Continue having daily sunlight or vitamin D3.

2. Remove any endocrine disruptors from your cabinet.
3. Lift weights or resistance-train at least three times a week.
4. Cut out high-sugar foods.

(Levine, 2017)... for this, if we can reproduce the second graph, black line only - the one that
shows a 59.3% decline in sperm counts from 1973 to 2010.

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Testosterone, which is actually a precursor to estrogen, also reaches peak levels just before
ovulation in women and is really important for arousal and orgasm.

ENDOCRINE DISRUPTORS TO AVOID (from the National Institute of Environmental Health

Sciences):

● Bisphenol A (BPA) — used to make polycarbonate plastics and epoxy resins, which are
found in many plastic products including food storage containers
● Dioxins — produced as a byproduct in herbicide production and paper bleaching, they
are also released into the environment during waste burning and wildfires
● Perchlorate — a by-product of aerospace, weapon, and pharmaceutical industries
found in drinking water and fireworks
● Perfluoroalkyl and Polyfluoroalkyl Substances (PFAS) — used widely in industrial
applications, such as firefighting foams and non-stick pan, paper, and textile coatings
● Phthalates — used to make plastics more flexible, they are also found in some food
packaging, cosmetics, children’s toys, and medical devices
● Phytoestrogens — naturally occurring substances in plants that have hormone-like
activity, such as genistein and daidzein that are in soy products, like tofu or soy milk
● Polybrominated diphenyl ethers (PBDE) — used to make flame retardants for
household products such as furniture foam and carpets
● Polychlorinated biphenyls (PCB) — used to make electrical equipment like
transformers, and in hydraulic fluids, heat transfer fluids, lubricants, and plasticizers
● Triclosan — may be found in some anti-microbial and personal care products, like liquid
body wash

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NOTES FROM TODAY’S LESSON

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 Lesson 10 - Support the Structures
Stronger pelvic floor muscles can lead to increased arousal.

SUMMARY

1. Pelvis muscles play an essential role in sexual function and pleasure in men and women.
2. Well-placed Kegels during sex can heighten pleasure and sensation for both partners.
3. Kegels and Anti-Kegels can improve pelvic health, but those with a hypertonic pelvic floor
should avoid Kegels.

YOUR ACTION STEPS

1. Practice the Anti-Kegel technique at home.

2. Take the Kegel Quiz.
3. Practice the Kegel technique if you don’t have a tight pelvic floor.

Sexual organs are in the pelvis, which looks like a bowl. Lining the bottom of the bowl-shaped pelvis are
several muscles that look like hammocks hung between the pelvic bones.

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KEGEL QUIZ

Am I at risk for a TIGHT pelvic floor (aka: Are Kegels a bad idea for me)?

1. Do you have pain during or after sex?

2. Do you have persistent or recurring pain in your pelvis, tail bone, lower back, abdomen or
hips?
3. Do you have frequent constipation, straining with bowel movements or difficulty emptying
your bowels?
4. Do you have difficulty or pain with inserting a tampon (for vagina-owners)?
5. Do you have problems emptying your bladder completely, pain with urination, slow urine
stream or the need to urinate frequently?

If you answered yes to any of the above questions, you may have a TIGHT (hypertonic) pelvic
floor and should see a pelvic floor therapist before attempting Kegels. Anti-Kegels are very safe
and can be a good tool in which to begin relaxing the pelvic floor.

NOTES FROM TODAY’S LESSON

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 Lesson 11 - Your Long-Term Sexual
Longevity Plan
Sexual health isn't a luxury, rather it’s one of the main pillars of health.

SUMMARY

1. Your sexual longevity plan is designed to provide you with a comprehensive list of
recommendations, which you can integrate into your daily and weekly routine.

2. These changes are guaranteed to have a positive impact on your sexual and overall health,
whether you have a partner or not.

YOUR LONG-TERM SEXUAL LONGETIVITY PLAN

Your Daily Plan:

1. Focus on how you deal with stress.

2. Focus on your sleep hygiene.
3. Exercise moderately.
4. Spend time in the sunlight.
5. Have a healthy diet.
6. Boost your nitric oxide.
7. Get hot and cold exposure.
8. Limit alcohol and cut out cigarettes.
9. Do Kegels.
10. Do Anti-Kegels.

Your Weekly Plan:

1. Exercise at least three times a week.

2. Schedule sex at least once or twice a week.

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 SEXUAL RESPONSE CURVE QUESTIONNAIRE

Answer the following questions about your most recent sexual experience:

A. Once touching/foreplay was initiated, how QUICKLY did you become maximally
aroused?
A. Scale of 1-10 with 1 being “Arousal was extremely slow” and 10 being “I got aroused
extremely fast”

1) How long did you stay in the aroused state before either having an orgasm or ceasing
activity?
A. Fill in the blank: (ex: 30 seconds, 5 minutes, 30 minutes)

2) Did you have an orgasm? If so, how many orgasms did you have?
A. Y/N then fill in the blank … (ex: Y, 3 orgasms)

3) How STRONG/Pleasurable was your orgasm(s), if applicable?

A. Scale of 1-10 with 1 being “No orgasm or not pleasurable” and 10 being “It was
extremely strong and/or mind-blowingly pleasurable”

4) After orgasm or cesation of sexual activity, how long was it until you would have been
physically ready to have sex again?
A. Fill in the blank: Ex: 5 min, 2 hours, 2 days

How to use the questions above to make an Arousal Curve:

1. This is a sloped line that comes up from the X axis. The slope of the line will be calculated
based on the number given. The higher the number given, the faster the rise of the slope. The
height of this curve will be fixed so that only the slope is variable.

2. How long the plateau phase (peak arousal phase) lasts will depend on this number. We’ll
need to have a range of something like 1 minute to 120 minutes as the possible lengths of this
phase. Then, we’d just plot the number given along the X axis within an allotted number of
possibilities (ex: if the arousal length on the graph can be up to 12 blocks on the X axis, an
answer of 120 would take up all 12 blocks whereas an answer of 60 min would only take up 6
blocks).

3. If there is no orgasm, the curve does not peak beyond the height of the arousal phase.

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If there is an orgasm, there is a resultant upward blip on the curve. If there were several
orgasms, each one is its own blip.

4. How strong the orgasm was will determine how high the orgasm blip is. This should overall
be a fairly small vertical distance compared to the arousal phase. For example: Maybe it’s only
possible to go up 3 blocks on the orgasm.

5. The length of the refractory period will be how long the person stayed back at baseline. For
ease of calculation, the slope of the refractory period curve will be constant for everyone.

SEXUAL FUNCTION QUESTIONNAIRE FOR PEOPLE WITH VULVAS:

1. Over the past week, how would you rate your level (degree) of sexual desire or
interest?
Very low or none at all (+1 point)
Low (+2 points)
Moderate (+3 points)
High (+4 points)
Very high (+5 points)

2. Over the past week, how would you rate your level of sexual arousal ("turn on") during
sexual activity or intercourse?

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 No sexual activity (0 points)
Very low or none at all (+1 point)
Low (+2 points)
Moderate (+3 points)
High (+4 points)
Very high (+5 points)

3. Over the past week, how difficult was it to become lubricated ("wet") during sexual
activity or intercourse?
No sexual activity (0 points)
Extremely difficult or impossible (+1 point)
Very difficult (+2 points)
Somewhat Difficult (+3 points)
Fairly easy (+4 points)
Very easy (+5 points)

4. Over the past week, how satisfied were you with your ability to reach orgasm (climax)
during sexual activity or intercourse?
No sexual activity (0 points)
Very dissatisfied (+1 point)
Moderately dissatisfied (+2 points)
About equally satisfied and dissatisfied (+3 points)
Moderately satisfied (+4 points)
Very satisfied (+5 points)

5. Over the past week, how often did you experience discomfort or pain during or after
sexual activity?
Did not attempt intercourse (0 points)
Almost always or always (+1 point)
Most times (more than half the time) (+2 points)
Sometimes (about half the time) (+3 points)
A few times (less than half the time) (+4 points)
Almost never or never (+5 points)

6. Over the past week, how satisfied have you been with your overall sex life?

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 Very dissatisfied (+1 point)
Moderately dissatisfied (+2 points)
About equally satisfied and dissatisfied (+3 points)
Moderately satisfied (+4 points)
Very satisfied (+5 points)

SEXUAL FUNCTION QUESTIONNAIRE FOR PEOPLE WITH PENISES:

1. Over the past week, how would you rate your level (degree) of sexual desire or
interest?
Very low or none at all (+1 point)
Low (+2 points)
Moderate (+3 points)
High (+4 points)
Very high (+5 points)

2. Over the past week, how would you rate your level of sexual arousal ("turn on") during
sexual activity or intercourse?
No sexual activity (0 points)
Very low or none at all (+1 point)
Low (+2 points)
Moderate (+3 points)
High (+4 points)
Very high (+5 points)

3. Over the past week, how difficult was it to get and maintain an erection during sexual
activity or intercourse?
No sexual activity (0 points)
Extremely difficult or impossible (+1 point)
Very difficult (+2 points)
Somewhat Difficult (+3 points)
Fairly easy (+4 points)
Very easy (+5 points)

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4. Over the past week, how satisfied were you with your ability to reach orgasm (climax)
during sexual activity or intercourse?
No sexual activity (0 points)
Very dissatisfied (+1 point)
Moderately dissatisfied (+2 points)
About equally satisfied and dissatisfied (+3 points)
Moderately satisfied (+4 points)
Very satisfied (+5 points)

5. Over the past week, how often did you wake up with erections?
Zero times (0 points)
One time (+1 point)
Two times (+2 points)
Three times (+3 points)
Four times (+4 points)
Five or more times (+5 points)

6. Over the past week, how satisfied have you been with your overall sex life?
Very dissatisfied (+1 point)
Moderately dissatisfied (+2 points)
About equally satisfied and dissatisfied (+3 points)
Moderately satisfied (+4 points)
Very satisfied (+5 points)

NOTES

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 CONGRATULATIONS ON
COMPLETING THE QUEST!

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