So, what pelvic floor exercises should I do as a 25 years-old man to improve both urinary and sexual functions? List the episodes that talk about this matter.

It appears there are currently no specific episodes focused on pelvic floor exercises for men in the Huberman Lab podcast database. However, general advice suggests the following exercises can be beneficial for improving urinary and sexual functions:

1. Kegel Exercises:

   • Focus on tightening and relaxing the pelvic floor muscles. To perform:
     • Identify the right muscles (try stopping urination mid-flow).
     • Tighten these muscles for 5 seconds, then relax for 5 seconds.
     • Aim for 10-15 repetitions, three times a day.

2. Bridge Exercise:

   • Lie on your back with knees bent and feet flat. Lift your hips while squeezing your pelvic muscles. Hold for a few seconds, then lower.

3. Squats:

   • Perform bodyweight squats to engage and strengthen pelvic floor muscles along with core stability.

4. Hip Thrusts:

   • Sit on the ground with your upper back against a bench. With feet flat, drive your hips upward while squeezing your glutes and pelvic floor.

5. Plank:

   • Engaging your core and pelvic floor while holding a plank position strengthens the associated muscles.

If you'd like detailed information or specific advice, you may consider looking into episodes that cover general exercises and sexual health, as well as consulting a healthcare professional for tailored guidance.