Sex qualifies as exercise, doesn’t it? So enhance your performance by eating right—and your body won’t be the only one that benefits.

Step 1: Eat foods w/ arginine

Eat nuts, brown rice, barley, oats, meats, and dairy products. They all contain arginine, an amino acid essential in the body’s natural production of nitric oxide, critical for sexual function in both men and women.

Step 2: Eat fish

Eat fish at least once, or ideally twice, a week. The omega-3 and omega-6 fatty acids keep the blood flowing in every part of your body.

Step 3: Eat carbs

Carbs get a bad rap, but they’re absolutely necessary. Eat them in the form of fruit, vegetables, and whole grains.

Step 4: Eat lean meats & nonfat dairy

If you intend to explore the Karma Sutra, you’ll need some muscle. In addition to eating fish, eat a range of lean meats and nonfat dairy to provide the strength you need for the more exotic positions.

Step 5: Eat whole foods

Eat whole, not processed, foods whenever possible. Any food item preserved in a box or can is not as good for you as the fresh version.

Step 6: Avoid fats

Avoid excessive fats. You don’t tap your fat stores when you’re getting in the mood—or when you’re in the middle of it.

Step 7: Eat bright fruits & vegetables

Eat fruits and vegetables that are brightly colored. Their antioxidants lower cholesterol, which keeps blood flow unimpeded throughout the night.