Author: Dr. Tracy Gapin

Top Health Tests Every Man Needs in 2021

With medical advice constantly changing, it can be a real challenge to keep track of all the tests you should be getting. And you can’t always rely on your primary physician because they tend to only run rudimentary screenings like cholesterol and glucose.

If you want to optimize your health in the coming year and regain your vitality, you’ll need to move beyond the basics. To help men safeguard their health, we’ve gathered a list of ten cutting-edge health tests every man should consider getting in 2021.

1. DNA

Health is no longer a one-size-fits-all field. In order to improve your health, your energy, and your longevity, you need to take an individualized, systems-based approach. That means taking a peak at your body’s own blueprint and the best way to do that is through DNA testing.

DNA testing is conducted via a mouth swab, hair sample, or blood test. According to the National Institutes of Health, genetic testing can be used to predict your risk of developing up to 2,000 hereditary diseases and conditions.[1] Such testing enables people to detect hereditary diseases well ahead of the curve, before symptoms have even begun to develop.

When most people think about their genes, they think about factors that are beyond their control, but that is simply not the case. According to the concept of epigenetics, lifestyle factors can dramatically alter how your genes are expressed. Think of it like this—if your genes are the notes of a song, your lifestyle factors are the musicians who emphasize certain notes over others. Just like the same song can sound different when another musician does a cover, the expression of your genes can be significantly altered depending on your diet, health habits, and activity level.

The key thing to remember is that no two people are identical and so no two health plans should be identical either. Only DNA testing will allow you to follow a comprehensive, data-driven health plan (including nutritional guidance) designed for your specific needs.

2. Epigenetic (Biologic) Age

They say age is just a number, and to some extent that is true. We’ve all heard stories of people in their 60’s and 70’s running marathons, swimming oceans, or hiking mountains. On the other hand, we’ve also heard of people who “prematurely aged” themselves because of bad habits like smoking, drinking, poor diet, poor sleep or a sedentary lifestyle. Clearly, when it comes to both types of people, the age on their driver’s license doesn’t tell the whole story.

What if you could take a test that told you where you stood age-wise in terms of your biology, not your chronology? Turns out, there is such a test.

Calculating someone’s biological age relies on that concept of epigenetics we just discussed. Your genes are turned on or off through the process of DNA methylation. Methylation simple means your DNA has been chemically modified—it doesn’t change your DNA sequence but it does alter how your genes are expressed. There are specific areas of your DNA sequence (or genome) that tend to show increased methylation with age and others that show decreased methylation. You can therefore detect someone’s biological (or epigenetic) age by testing the amount of methylation occurring at these thousands of sites across their genome. The result gives you a good idea of how old your body feels rather than how old it actually is.

Once you know your biological age, you will be better able to predict your susceptibility to certain diseases. In fact, a recent study found that, for some diseases, biological age is a better measure of a person’s health than chronological age.[2] Amongst a group of 70 year olds, the study found that those diagnosed with Alzheimer’s disease had a significantly lower biological age score. And another study conducted over the course of 20 years found that people with a higher biological age were more likely to die.[3]

3. Prostate-Specific Antigen (PSA)

In recent years, beloved morning news anchor Al Roker revealed that he had recently been diagnosed with an aggressive form of prostate cancer. Prostate cancer is the second most common type of cancer for men and although prostate exams can help catch the cancer early, an even better approach is a blood test for prostate-specific antigen (PSA).

PSA is a protein produced by the prostate gland. Elevated PSA levels in the blood serve as an early warning signal of prostate cancer. In fact, it was a PSA test that enabled doctors to catch Al Roker’s cancer early, before it had time to produce symptoms.[4] For this reason, in 2018 the U.S. Preventive Services Task Force recommended that all men over the age of 55 should discuss PSA testing with their doctor.[5]

4. Thyroid Hormones

Your thyroid is a small butterfly-shaped gland that does a lot of heavy lifting. Located near the bottom of your throat, the thyroid helps your body regulate many of its vital processes, including metabolism, heart rate, temperature and mood.

The thyroid accomplishes this job by producing two major hormones: triiodothyronine (T3) and thyroxine (T4). If your thyroid isn’t producing enough of these hormones, you have hypothyroidism. Symptoms of hypothyroidism include fatigue, weight gain, and depression. On the other hand, if your thyroid is producing too much of these hormones, you have hyperthyroidism. Symptoms of hyperthyroidism include tremors, poor sleep, weight loss, and anxiety.

Although thyroid disorders are common, they often go undiagnosed. According to the American Thyroid Association, an estimated 20 million Americans suffer from some form of thyroid disorder.[6] Unfortunately, 60% are unaware they have a thyroid issue, or have been incorrectly diagnosed with another health condition that mimics hypo- or hyperthyroidism.

Most conventional doctors screen for thyroid issues via a thyroid stimulating hormone (TSH) test. But a more accurate diagnosis is achieved when the test also measures Free T3 and Free T4. If you are suffering from symptoms of fatigue, unexplained weight gain/loss, and high anxiety or depression, it is time to get your thyroid hormones tested.

If a test does reveal you have a thyroid issue, treatment is fairly straightforward. Thyroid disorders are typically managed through a combination of medication, hormone replacement therapy and lifestyle changes, including the avoidance of caffeine, improved diet, and stress reduction.

5. Free Testosterone

Over the last three decades, low testosterone has become a global pandemic. Experts now estimate that 1 in 4 men over the age of 30 is low in this vital hormone.[7]

Although low testosterone is associated with low sex drive and erectile dysfunction, it also produces a number of other health issues, including weight gain (especially around the midsection), loss of muscle mass, loss of bone mass, hair loss, fatigue, irritability, and poor mental focus.

Testosterone is assessed via a blood test. Once secreted, testosterone travels in your blood in two forms. The first type either binds with albumin (a type of blood protein) or molecules known as sex hormone binding globulin (SHBG). The second type—called “free testosterone”—doesn’t bind to anything and remains bioavailable for your body’s use.

Uninformed doctors often make the mistake of measuring total testosterone, but it is pretty worthless. What you want is a measure of “free testosterone.” Free testosterone is the bioavailable form of testosterone, meaning this test lets you know how much testosterone is currently available in your bloodstream.

Conventional labs define the lower limit of “normal” testosterone to be anywhere from 250 to 350 ng/dL. But when it comes to testosterone, there is a VERY wide gap between normal and optimal levels. For this reason, many men who have testosterone levels that are low but still within the “normal” range would greatly benefit from testosterone treatment.

If you are diagnosed with low testosterone, there are a variety of treatment plans available. These include hormone replacement therapy, identifying underlying health issues that may be causing the low testosterone, and lifestyle changes. Before starting any testosterone treatment, read this article to identify important questions you should discuss with your doctor.

6. Vitamin D Level

Nearly every cell in your body uses vitamin D, making it a key factor in optimal health. Often called the “sunshine vitamin,” in truth it isn’t a vitamin at all. It’s actually a steroid hormone that either comes from your diet or is produced when your bare skin is exposed to ultraviolet B sunlight.

It is estimated that a whopping 42% of Americans have a vitamin D deficiency! And this rate is even higher among African Americans and Latinos, those over the age of 65, and those who suffer from chronic health conditions like obesity, celiac disease, and chronic kidney or liver disease.[8]

In men, low levels of vitamin D are associated with a whole host of health issues, including erectile dysfunction, an enlarged prostate, weight gain, heart disease, bone weakness, low energy, and mood swings.[#] The good news is that if a vitamin D deficiency is detected, it is easily treated with diet and/or supplements (with a safe upper limit of 4,000 IU of vitamin D daily).[9]

7. Folate (Vitamin B9)

Vitamin B9, also called folate or folic acid, is another vital nutrient. B9 helps with cell division and growth and is necessary for the methylation process described earlier. As a result, it is essential for detoxification, hormone balance, the function of nerve cells and male/female fertility.

Fatigue is the dominant symptom of too little B9. Pregnant women are highly susceptible to a B9 deficiency, but so too are people who suffer from digestive disorders like Celiac or Crohn’s disease, or those who have had gastrointestinal surgery.

Note that the terms “folate” and “folic acid” are often used interchangeably, but there are important differences. Folate is the natural, water-soluble version of B9, whereas folic acid is the manmade version.[11] Because the synthetic version is more shelf-stable, folic acid is often used in fortifying processed foods like cereals and breads. For most people, consuming folate and folic acid have the same effect. However, an estimated 15% of Caucasians and 25% of Latinos have a MTHFR gene mutation that prevents them from converting folic acid into usable folate.[12]

If a blood test reveals you are low in vitamin B9, there are two routes of treatment. First is diet—when you think of folate, think foliage. Folate-rich foods include dark leafy greens like spinach, collard greens, and bok choy. Organ meats, especially the liver, is another good food source.

The second option is a supplement, but because of the potential MTHFR gene mutation, it is best to use the most bioavailable form of folate, which is MTHF (or L-methylfolate). Your doctor will provide a recommended dose based on your tests results.

8. Advanced Lipid Panel

Chances are you’ve probably had your cholesterol checked by your primary physician at some point. If so, they likely ran a “standard lipid panel”—a fasting blood test that assesses your levels of HDL, LDL, total cholesterol, and triglycerides. However, more and more evidence now points to the importance of getting an “advanced lipid panel” to gain a deeper understanding of your cardiovascular risks.

Cholesterol refers to a yellow, waxy fat that travels through your bloodstream in tiny, protein-covered particles called lipoproteins. The high-density lipoproteins (HDL) are known as “good cholesterol” because they remove cholesterol from your arteries and dump it into your liver to be excreted. The low-density lipoproteins (LDL) are known as “bad cholesterol” because they deliver cholesterol to your arteries which can result in artery-clogging plaque. When too much plaque builds up in your arteries, you are at a greater risk for heart attacks and strokes.

An advanced lipid panel goes beyond the basics in two ways. First, it doesn’t just assess the amount of each cholesterol but also the lipid particle count and size. Think of lipoprotein particles as little taxis that shuttle fat through your arterial highway. A standard test would tell you how many fat passengers are in those taxis, but an advanced test also examines how many taxis there are and how big they are. This information is helpful because some people do not have a lot of overall LDL cholesterol, but they do have a lot of little lipid particles, with each particle carrying a small amount of cholesterol.[13] Consider this—you don’t need several big buses full of fat to cause a traffic jam, you can also get one with a bunch of half-filled taxis. Having a greater number of small lipid particles makes it easier for the cholesterol to attach to the arterial walls and form plaque, but a standard lipid panel would miss this red flag.

Second, an advanced lipid panel typically includes an assessment of your apolipoprotein B (ApoB). The ApoB test assesses the concentration of sticky lipoproteins in your blood. The greater lipoprotein concentration you have, the more “sticky” your cholesterol is prone to be, which increases the risk of plaque development. As you might already suspect, ApoB tends to mirror the lipid particle count test mentioned above, but many experts believe ApoB is a better predictor of cardiovascular risk that particle count/size. It is also the case that each test is a better predictor for certain types of people. For these reasons, it’s a good idea to have both your particle count/size and ApoB tested, especially if heart disease runs in your family.

9. Inflammation Markers

Over the past two decades, the health field has made substantial progress in the understanding of inflammation and its link to disease. Although short-term, acute inflammation that occurs because of an infection or injury is a good thing, chronic, low-grade inflammation underlies an exhaustive list of health threats, including hypertension, cardiovascular disease, dementia, arthritis, cancer and diabetes, just to name a few.[14]

Two critical blood tests are used to assess low-grade inflammation: hsCRP and homocysteine.

CRP stands for C-reactive protein. This protein, which is made by the liver, increases in the blood whenever there is bodily inflammation. Although you can test for CRP, a more powerful approach is to conduct a high-sensitivity CRP (hsCRP) test. The hsCRP test assesses inflammation specifically in the blood vessels and coronary arteries. This test is useful for identifying those prone to cardiovascular disease and also to help identify flare-ups in people with chronic inflammatory diseases like lupus or rheumatoid arthritis.

According to the American Heart Association, your risk of developing heart disease is related to your hsCRP as follows:

Low risk: hsCRP lower than 1.0 mg/L
Average risk: hsCRP between 1.0 mg/L and 3.0 mg/L
High risk: hsCRP than 3.0 mg/L

Homocysteine is another useful marker for inflammation. Homocysteine is an amino acid, which means it is a chemical your body uses to make protein. In a healthy individual, vitamins B12, B6 and folate are used to break down homocysteine and transform it into more useful chemicals.

When this process works correctly, there should be little residual homocysteine left in your blood. But if a blood test reveals high levels of homocysteine remaining, it is an indication that something is wrong. It could just mean you have a deficiency in B12, B6 and/or folate. Or it might be a hint that you have that MTHFR gene mutation discussed earlier which is why you are low in folate. But it could also mean you are at a higher risk for developing cardiovascular disease, stroke, or Alzheimer’s disease. There are no clear symptoms associated with high homocysteine, which is why getting it tested is so crucial.

Although both hsCRP and homocysteine are inflammatory markers, they are not related. If your blood work suggests you are high in either of these, you should consult a cardiologist who may suggest more tests and possibly medication. You should also consider adopting lifestyle factors known to reduce inflammation. These include eating an anti-inflammatory diet (like Paleo), losing weight, increasing exercise, improving your sleep, and quitting smoking. For more tips on how to reduce inflammation and slow the aging process, check out this article.

The Bottom Line

The men’s health tests I’ve discussed here are critical health indicators, and yet most conventional doctors fail to routinely screen them. To get these tests, you will need to either actively request that your doctor run them or seek out a functional medicine doctor who is more knowledgeable about these indicators. We offer all these tests with our clients at the Gapin Institute and most within our G1 Performance Health program. The bright side is that all of these tests have fairly straightforward solutions. But in order to know what to do, you need to be armed with the right information.

Hormone Hacks: Keys to Supercharging Your Weight Loss

Have you tried to lose weight and feel like you’re getting nowhere? If so, it may be that your hormones are at fault.

When men try to lose weight, they often focus on factors outside of their body, such as exercise and diet. But just as important are the factors inside your body. One such factor that is only now starting to get the attention it deserves is hormones.

Think of hormones as your body’s computer programming. Hormones act like chemical software codes that tell your body how to coordinate and control various physiological processes. Your hormonal system is complicated—over 60 different hormones work to regulate your body—and experts are only starting to understand how they impact health.

When it comes to weight loss, scientists have identified a few key hormones that play an integral role in this process. When these hormones are out of balance, even a good diet and exercise routine might not get you over your weight loss hurdle. But fear not—with just a few tweaks, you can hack your hormone code and supercharge your weight loss journey.

1. Ghrelin

Do you constantly feel hungry? If so, you have the hormone ghrelin to thank for that. Ghrelin, often referred to as the “hunger hormone,” is produced by your gut and its job is to tell your brain its time to eat. When your stomach is empty, your ghrelin level goes up and rings the dinner bell. When you eat and your stomach is full, your ghrelin level goes down and so does your fork.

But here’s the rub: eating isn’t the only thing that impacts ghrelin, it also responds to stress. When you are deprived of food, your body experiences stress, ghrelin increases, and you seek out sustenance. However, this same process happens when you experience other types of stress that have nothing to do with skipping a meal. Chronic stress has been shown to increase ghrelin, causing people to eat more food and gain more weight.[1] No wonder why overeat after a particularly stressful day.

Hormone Hack: There are two simple ways to keep your ghrelin in check. First, eat smaller meals throughout the day, especially ones that include high-fiber and high-protein foods to keep your stomach feeling fuller longer. Second, you can decrease your ghrelin by engaging in stress-reduction techniques like meditation[2], getting a full night’s sleep[3], or exercise[4].

2. Leptin

Leptin is a hormone that works hand-in-hand with ghrelin to control your appetite. Leptin is produced by your fat cells and when it is released, it signals to your brain you have stored enough fat. As a result, you feel full and stop eating. So if ghrelin is your appetite’s go-signal, leptin is its stop-signal.

But as we gain weight, things get more complicated. As endocrinologist Dr. Scott Isaacs states, “as you start to develop obesity, you start to become resistant to leptin. So you may have high levels of leptin, but the brain isn’t registering that.”[5] As a result, you keep feeling hungry and keep eating far past the point that is necessary. As a result, your leptin resistance sets you up for weight gain, cardiovascular disease, and diabetes.

Hormone Hack: Think protein. Whereas obesity makes you less sensitive to leptin, eating protein makes you more sensitive.[6] And while you are at it, cut down on the carbs as well, since triglycerides impair the transport of leptin.[7] Beyond diet, exercise[8] and sleep[3] are two healthy habits known to improve your body’s response to leptin

3. Cortisol

Did you know that when you are stressed, it is practically impossible to burn fat? That’s because when your body is stressed, it produces cortisol and cortisol tells your body to hold onto fat, especially that all-annoying fat around the belly.

Cortisol is a stress hormone that naturally peaks in the morning, levels out throughout the day, and drops at night. But when you are exposed to chronic stressors—say work stress, relationship stress, or a global pandemic—your cortisol stays high. This hormone change causes your body to redistribute body fat to your middle, break down muscle and bone, and raise blood sugar, all in an attempt to prepare you for fight or flight.

Hormone Hack: Stress management is key to keeping cortisol low.[9] Your body doesn’t care how you do it—meditation, a morning jog, a nature hike, a warm bath, herbal tea, socializing with friends—as long as you do it. Also consider taking “adaptogens” which are supplements known to calm your body and make it more resilient to stress.[10] These include ashwaganda, rhodiola and L-theanine, all which lower cortisol.

4. Insulin

If you frequently crave sugar and feel like a meal isn’t complete without dessert, there’s a good chance you’re suffering from insulin resistance. Insulin is the hormone that keeps your blood sugar in check. When you eat too much sugar or simple carbs (which your body easily converts into sugar), your blood sugar spikes. Your body then produces insulin, whose job it is to funnel the sugar out of your blood and into your cells.

Overtime, consuming too much sugar makes your cells insensitive to insulin, which in turn blocks sugar from entering your cells. That sounds like a good thing but it’s not. This tricks your body into thinking you aren’t getting enough sugar, even though your blood is flooded with it, and as a result you crave sugar even more. When that happens, you have become insulin resistant and it becomes harder to lose weight.

Hormone Hack: When it comes to consuming carbs, slow is the key word. Instead of fast-burning carbs that spike your insulin levels, you want nutrient-dense carbs that take a long time to digest, thereby stabilizing your body’s delicate balance between insulin and blood sugar. Steer clear of sugars and white carbs (i.e., white bread, white potatoes, white rice) and look for slow carb foods (i.e., foods low on the Glycemic Index) like quinoa, nuts, beans, and sweet potatoes.[11]

5. Testosterone

When you hear the word “testosterone” you probably think of sex, but this hormone has impacts that reach far beyond the bedroom. Testosterone helps your body burn fat and build muscle. So when testosterone is low, it becomes nearly impossible to lose weight.

Low testosterone in men is more common than you think. A recent study found that over the last three decades, testosterone levels declined by over 30 percent.[12] In fact, low testosterone has become such a common problem, 1 in 4 men over the age of 30 suffer from it.[13]

Hormone Hack: Stress has a major impact on your testosterone, so getting your stress under control is vital. You can also boost your testosterone naturally by improving diet and sleep, or via testosterone replacement therapy. But if you chose the latter approach, make sure you read my article on what to discuss with your doctor before starting testosterone first so that you are fully prepared for what’s in store.

6. Melatonin

Melatonin is known as the sleep hormone, but new research shows it also has an impact on weight gain. For example, one study found obese participants who took 5 mg of melatonin nightly for six months reduced their body mass index by 5 percent.[14]

Hormone Hack: Sleep is your body’s prime time for hormone regulation. If you aren’t getting enough of good-quality sleep (meaning 7-8 hours every night), you are depriving your endocrine system and setting yourself up for weight gain (as well as a whole host of other health issues). To help your body make its own melatonin, practice good sleep-hygiene by avoiding computer/cellphone screens an hour before bedtime and cranking your air conditioner to 66 degrees. If good sleep still eludes you, consider supplementing with 3-5 mg of melatonin per night.

7. Growth Hormones

During puberty, your pituitary gland floods your body with growth hormones. But most don’t realize that growth hormones continue to play an important role in your health long after your acne clears and your voice stops cracking.

As an adult, your pituitary gland is responsible for producing human growth hormone (HGH) and insulin-like growth factor (IGF-1). These two growth hormones play a vital role in breaking down fat so that it can be used for energy and muscle building. When these hormones are in short supply, the scale begins to creep up.

Hormone Hack: Boost your own growth hormones by supplementing with peptides. Peptides are short strains of amino acids found naturally in the body and they serve as building blocks for protein. To learn more about this topic, check out this article where I outline which peptides are most effective for weight loss. And in addition to peptides, consider adding HIIT and/or resistance training to your exercise routine since both have been shown to boost IGF-1.[15]

The Bottom Line

If you feel like you’ve tried every diet and exercise program in the book and are still struggling to lose weight, there may be a problem with your inner computer code. The good news is with a few simple hacks, you can get your hormones back in line and supercharge your weight loss journey.

Ready to take the next steps?

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Want even more hacks? Check out this article on 5 simple things you can do TODAY to normalize your hormones.

cortisol Ghrelin Growth Hormones insulin Leptin Melatonin testosterone

50 Leaders Transforming Health & The Future of Medicine

Finding the best resources for upgrading your health can be a difficult task. My goal is to help every man on the planet optimize his performance, testosterone, health, and life. My passion is to help men thrive so they can be better fathers, husbands, leaders, and role models for future generations.

To that end, I’ve launched the Male 2.0 Movement to tackle the testosterone epidemic and men’s health crisis we are experiencing. My goal is to help men overcome issues such as obesity, cognitive decline, metabolic syndrome, hormone imbalance, and aging. I’ve joined forces with other experts in the field to transform men’s lives and create long-term positive change for generations to come.

I want you to have access to everything you need to be the best man you can be, so I’ve gathered a list of the top 50 influencers who are optimizing men’s health. These are thought leaders in the human optimization arena focused on transforming men’s lives. Listed alphabetically but not in any other order, each person addresses different challenges and has unique methodologies based in the latest research and science. For those of you new to my blog, I’m also including how I’m contributing to this movement through my practice and unique Male 2.0 Method.

About Tracy Gapin, MD

Tracy Gapin, MD is a medical doctor and practicing surgeon tackling the Men’s health crisis and Testosterone epidemic. He is focused on helping men not just improve testosterone levels, but also upgrade energy level, focus, vitality, and performance, and actually reverse aging. In fact, he clearly believes men’s health is not just about testosterone optimization, but human optimization.

His Male 2.0 method approaches health using epigenetic science and four key factors: Mindset, Aging, Lifestyle, and Environment. Many men are challenged by symptoms caused from low testosterone. However, you’ll have limited results if you are addressing testosterone without taking a more comprehensive approach, integrating solutions for other aspects of health as well, including sleep, mindset, nutrition, fitness, and detoxification.

Using cutting-edge age management protocols, Dr. Gapin coaches Fortune 500 executives, entrepreneurs, and evolutionary leaders of business and high performance. He incorporates epigenetic coaching, hormone optimization, peptide therapy, state-of-the-art biometric monitoring, and nutrition and lifestyle intervention to provide men a personalized path to optimizing health & performance.

Hear more on Dr. Gapin’s men’s health podcast coming soon — Beyond Testosterone.

50 Health Optimization Leaders Transforming Men’s Health

Boomer Anderson is the founder of Decoding SuperHuman and a leader in genetic technology. He thought he was in good health at 30— already using biohacking, working out and eating clean. But then he was diagnosed with heart disease. He decided to use his genetic code and data to optimize his health and performance— and now helps others achieve superhuman results. The Decoding Superhuman methodology provides an individualized approach to performance backed by science and data. It utilizes behavior change, performance analysis, and data technology to help clients achieve and sustain a high-performance life. You can also check out his podcast in which he discusses a variety of topics such as sleep, environment, nutrition and behavior. https://decodingsuperhuman.com/

Dr. Peter Attia is the founder of Attia Medical, a medical practice with offices in San Diego and New York City, focusing on the applied science of longevity. He applies nutritional biochemistry, exercise & sleep physiology, pharmacology, and four-system endocrinology to delay the onset of chronic disease, while simultaneously improving quality of life. A trained physician whose career started in general and oncological surgery, he has shifted his focus to the applied science of longevity, the extension of human life and well-being. Peter is the co-founder and Chief Medical Officer of the fasting app Zero and hosts a popular weekly podcast, The Drive, with topics including fasting, ketosis, Alzheimer’s disease, cancer, mental health, and much more. https://peterattiamd.com/

Dave Asprey is Bulletproof founder, CEO and Father of Biohacking whose “aha moment” happened on a trek in Tibet when he experienced the rejuvenation of yak butter tea. Bulletproof is built on the science that helped Dave lose 100 pounds and hack his own biology to become a stronger, healthier person. Bulletproof products are backed by the ancient knowledge from Ayurvedic and Chinese medicine that transformed Dave’s life. The Bulletproof line started with a focus on coffee but now offers a wide range of research-backed supplements and nutrition. https://www.bulletproof.com/

Dr. Axe is a certified doctor of natural medicine, doctor of chiropractic and clinical nutritionist with a passion to help people with their health. He operates one of the world’s largest natural health websites, DrAxe.com. Dr. Axe is the best-selling author of the groundbreaking heath book Eat Dirt and Keto Diet. His latest book, The Collagen Diet, is now available in stores. He worked with U.S. athletes at the 2012 Olympic games and has been featured on The Dr. Oz Show and Today Show. https://draxe.com/

Dr. Jeffrey S. Bland is known as the “father of functional medicine.” Over the past thirty-five years, Dr. Bland has traveled more than six million miles, teaching more than a hundred thousand health-care practitioners in the United States, Canada, and more than forty other countries about functional medicine. He has been a university biochemistry professor, a research director at the Linus Pauling Institute of Science and Medicine, the co-founder of the Institute for Functional Medicine in 1991, and the founder/president of the Personalized Lifestyle Medicine Institute. He has authored more than one hundred scientific publications and ten books for health professionals and consumers. https://jeffreybland.com/

Ben Brown, is the owner of BSL Nutrition, an online nutrition & fitness consulting business specializing in individualized nutrition, lifestyle, and strength training programs for highly driven busy men. He has masters degrees in Clinical Nutrition and Exercise physiology, but it was his own personal journey with chronic fatigue and Epstein-Barr Virus that inspired him to support others in removing common immune suppressing habits. He works with both individuals and businesses, as well as consulting professional sports teams, including the Arizona Diamondbacks and Golden State Warriors. Although these are cool opportunities, he finds it more rewarding to work with regular day “Joes”: those who are struggling to find the balance between business and family to optimize their health. https://www.bslnutrition.com/

Jay Campbell is the founder of the TOT Revolution site and podcast, a leading resource in men’s health with a focus on hormones and optimizing health. When Jay was 29, he was kicked in the testicles and has been receiving therapeutic testosterone since. Jay’s ultimate mission is to create resources for men to get the real and honest truth about using therapeutic testosterone. He also founded www.menshealthcare.com as the premier online destination for patients to find the best vetted physicians in the USA. Jay has experience working with thousands of men in optimizing their nutrition and fitness. https://www.totrevolution.com/

Dr. Michael A. Dempsy, is a seasoned physician with a busy general endocrinology practice, with a special emphasis on diabetes. He has been actively involved in more than 150 diabetes related clinical trials since 2000 with research focusing on rapid and long acting insulin analogues as well as new oral or injectable glucose lowering therapies. As your go-to resource for research and education on diabetes, he provides a unique perspective on the underlying causes, prevention, and treatment. http://www.thediabetesdoc.com/

Dr. Geo Espinosa is a naturopathic doctor, acupuncturist and functional medicine practitioner recognized as an authority in holistic urology and men’s health. His thriving clinical practice focuses on conditions such as prostate cancer, pelvic pain, and sexual dysfunction. Dr. Geo is the author of the best selling prostate cancer book: Thrive, Don’t Only Survive. Dr. Geo created XY Wellness (https://www.xywellness.com/) as a resource offering integrative programs, supplements, and education for men living with prostate cancer. https://drgeo.com/

William (Bill) Faloon has been researching anti-aging since the 1960’s and compiled the 1,500 page medical reference book Disease Prevention and Treatment and his latest book is Pharmocracy. He argues that aging is the greatest affliction of humanity and that if people had the opportunity to live longer, many of society’s problems would disappear. Holding a controversial stand, the federal government raided his facilities twice, initiated an 11-year criminal investigation, and threw him in jail in 1991! After several lawsuits, all claims and charges were revoked. However, with more media coverage, he has been able to spread his scientifically- supported message of optimal health to hundreds of thousands of members and subscribers of Life Extension Magazine. https://www.lifeextension.com/

Tim Ferriss is someone most of us have heard of, but we couldn’t leave him off the list. Tim Ferriss has been listed as one of Fast Company’s “Most Innovative Business People” and one of Fortune’s “40 under 40.” His mission is to help people hack their lives for optimal performance and health. An author, speaker, and podcast host, Tim tests and experiments with ways to become superhuman and accelerate results in the least amount of time. Known best for his first book, The 4-Hour Workweek, he has gone on to apply this 4 hour technology to fitness and cooking in additional books. If you no longer want to be ruled by the belief that having a life you love requires a lot of time and effort, follow Tim Ferriss! https://tim.blog/

Dr. Tracy Gapin is a world renowned men’s health & performance expert, professional speaker, entrepreneur, and author of Male 2.0: Cracking the Code to Limitless Health and Vitality. He has over 20 years of experience focused on providing Fortune 500 executives, business leaders, entrepreneurs, and athletes a personalized path to optimizing their health and performance. Dr. Gapin incorporates precision hormone optimization, peptide therapy, state-of-the-art biometric tracking, epigenetic coaching, and cutting-edge age management protocols to help men not just optimize their testosterone levels but transform their health and vitality and reverse aging so they can be the most amazing version of themselves. As a renowned speaker, Dr. Gapin shares his signature talk with medical audiences and men’s health organizations: A Data-Driven Personalized Approach to Optimizing Men’s Health. Founder of the Gapin Institute for Men’s Health and the Male 2.0 Method, he is creating a meaningful impact for men’s health. https://drtracygapin.com/

Ben Greenfield has been named one of the world’s top 100 most influential people in health and fitness, coaching the world’s top CEO’s and athletes. A self-proclaimed science nerd, he built a brick-and-mortar fitness empire, wrote a bestselling book “Beyond Training” and now has an online blog and podcast that is top rated for his resources around biohacking, health, and fitness. As founder and CEO of Kion, Ben now creates step-by-step solutions for the world’s active, high-achievers to live a full life with optimized minds and bodies. https://bengreenfieldfitness.com/

Dr. Jeffrey Gladden is a board certified interventional cardiologist and founder of Apex Health, Human Performance & Longevity Optimization. Though interventional cardiology had been his calling and livelihood for the 25 years, Dr. Gladden knew he needed a change for the sake of his own health and that of his family when, in his mid-fifties, his health took a turn for the worse. When modern medicine couldn’t help him, he threw himself into learning everything he could about functional medicine, bio-identical hormone replacement and age management medicine. This led to diagnosing his own subclinical hypothyroidism. With changes in diet based on genetics and gut biome data, he began to feel more youthful again. He is now committed to sharing his knowledge with others through consulting and as co-host of the podcast, “Living Beyond 120”. https://livingbeyond120.com/

David Goggins transformed himself from a depressed, overweight young man into a U.S. Armed Forces icon and one of the world’s top endurance athletes. The only man in history to complete elite training as a Navy SEAL, Army Ranger, and Air Force Tactical Air Controller, he went on to set records in numerous endurance events, inspiring Outside Magazine to name him “The Fittest (Real) Man in America.” But David doesn’t care about metals and accolades, rather it is about achieving his personal best and pushing himself well past his comfort zone. For him, physical and mental suffering are a journey of self-discovery and no other experience makes him feel more clear, focused, and alive. In his book Can’t Hurt Me, he shares his astonishing life story and reveals that most of us only tap into 40% of our capabilities. He illuminates a path that anyone can follow to push past pain, demolish fear, and reach their full potential. https://davidgoggins.com/

Aubrey de Grey is an English author and biomedical gerontologist. As the Chief Science Officer of the SENS Research Foundation and VP of New Technology Discovery at AgeX Therapeutics, his mission is to reduce death from age-related causes through regenerative medicine. Dr. Grey has identified seven types of molecular and cellular damage and provides access to therapies that can repair this damage. He has been interviewed as an expert on anti-aging in top media outlets like 60 Minutes, The New York Times, and TED. https://www.sens.org/

Dr. Mickra Hamilton is Co-Founder and CEO of Apeiron Zoh and the Apeiron Academy. She is also a retired Colonel and Human Performance Subject Matter Expert in the United States Air Force Reserves. As a “Human Systems Designer,” and creative disruptor in the field of Epigenetic Human Performance Coaching, she creates a new paradigm for what is possible for human flourishing through a personalized systems-based precision approach. Dr. Hamiltons speaks internationally on topics such as epigenetics of the human environment, performance breathing, conscious leadership, peak psychophysiological performance and stress optimization. In Apeiron’s R & D division, her current developments focus on 3-D soundscape/naturescape virtual reality programming and breath/heart/brain entrainment to create beneficial shifts in states of consciousness. https://www.apeironzoh.com/

Bill Hanks left his career in engineering to open Cryo Recovery (now Huemn) in Houston,Texas after a personal health transformation using cryotherapy to reduce an inflammatory disease. Cryotherapy works with the body’s natural systems to reduce inflammation and increase metabolism. An avid learner and researcher, he gathers the latest science from doctors, therapists, and scientists from around the world to find the best ways to address the human system from an engineering perspective. His team now offers a variety of services to support the human body in healing without surgery or medication, but modalities such as light therapy and lymphatic drainage, in addition to whole and local cryotherapy. https://behuemn.com

Dr. Bob Harding is an innovative physician who believes food is the best medicine and that optimizing your lifestyle for your genetic blueprint can create a healthy vibrant life. In his medical practice, he saw chronic illness in the lives of people his own age and recognized a major contributing factor not addressed in conventional medicine: lifestyle. Once working long stressful shifts as an ER doctor, he transformed his body from one struggling with obesity, relentless heartburn and pre-diabetes, to a slim (losing 40 pounds) physique with no more symptoms. Not only did Dr. Harding use low-carb eating, specific supplements, stress reduction, and hormone optimization to create these drastic shifts, he also addressed another missing component: mindset. Shifting the narrative of how he sees his own life has been key to success on his journey. He now helps his clients reach their human potential by working with them to develop Personalized Human Optimization Programs to fit their goals. https://drbobharding.com/

Sam Harris is the author of five New York Times best sellers and has published work in top outlets like The New York Times, Time, Scientific American and The Economist. His writing and public lectures cover a wide range of topics—neuroscience, moral philosophy, religion, meditation practice, and human violence,—but generally focus on how a growing understanding of ourselves and the world is changing our sense of how we should live. He also hosts the Making Sense Podcast, in which he explores the most important questions about the human mind, society and current events. As an avid meditation advocate, Sam has created the Waking Up Course for anyone who wants to learn to meditate in a modern, scientific context. https://samharris.org/

Dr. Mark Hoch has a background in biological sciences, neurobiology and behavior. He instinctively knew that so much was missing in healthcare education and his mission has been to discover and master diagnosis and health optimization on all levels of human health. This includes the physical (biochemistry, hormones and biomechanics), emotional, mental, social, environmental and spiritual aspects of what it means to be fully human. He is now bringing all that experience to health programs for you through the Apeiron Center for Human Potential. There he offers an integrated model of modern medicine and the latest cutting edge genetic science to infinitely expand human capacity. https://www.apeironcenter.com/

Chad Howse is the founder of Chad Howse Fitness and Average 2 Alpha with a mission to motivate and inspire men to be the best man they can be. By incorporating what he has dubbed, “The Man Diet”, he is fighting the epidemic that leaves men impotent, unable to build muscle or burn fat, lethargic, and depressed: low testosterone. His sites provide resources on relationships, health, and fitness addressing the common challenges the modern man faces. http://chadhowsefitness.com/

Dr. Mark Hyman, believes that we all deserve a life of vitality and is dedicated to tackling the root causes of chronic disease by harnessing the power of Functional Medicine to transform healthcare. Dr. Hyman is a practicing family physician, a ten-time #1 New York Times bestselling author, and an advocate in his local communities for better nutrition and health. “Your fork is the most powerful tool to transform your health and change the world, ” he says. He is a contributor to The Huffington Post and has been featured as an expert on many media outlets such as the Today Show, Good Morning America and The Dr. Oz Show. His podcast, “A Doctor’s Pharmacy” provides expert interviews and education on the latest trends and research in Functional Medicine. He also provides various weight loss programs and supplements. https://drhyman.com/

Chris James began his journey outdoors foraging medicinal and edible plants, hiking, hunting and camping in the woods as a child. After a serious job accident that resulted in numerous traumatic injuries, he began to research ways to heal himself and make his body and mind operate at peak levels. Soon thereafter, optimal health and performance through biohacking and ancestral health became his biggest passion and he founded PrimalHacker: a comprehensive resource for athletes, executives and entrepreneurs to perform better, feel better and live longer. “Sitting is the new smoking,” Chris says. Since most people sit behind a desk for work, he’s helping people offset that with lifestyle changes involving technology, diet, movement and various other cutting edge therapies. https://primalhacker.com/

Dr. Anthony G. Jay, is the President and CEO of AJ Consulting Company. Dr. Jay has specialized in researching viruses and their inhibitors connected to fatal diseases such as HIV and Alzheimer’s disease. This has led him to his current work at Mayo Clinic in doing advanced research, epigenetics, and infrared light. Dr. Jay is a bestselling author of Estrogeneration, a book that identifies specific artificial estrogens in our everyday environment and educates the reader on ways to take their health back. His website provides resources and recommendations on how to reduce estrogenic exposure and optimize health with DNA analysis and biohacking. https://www.ajconsultingcompany.com/

Dr. David Jockers is a doctor of natural medicine, functional nutritionist, and corrective care chiropractor. His mission is to empower people with science based solutions to have a healthy and vibrant lifestyle. He offers revolutionary online programs, recipe guides, meal plans and video instructions such as “The Sugar Detox,” and “The Cancer Cleanse” to name a few. Dr. Jockers speaks around the country on topics such as weight loss, brain health, functional exercise, natural detoxification and disease prevention. He also sees patients from all over the world at his Georgia clinic, Exodus Health Center, where he helps customize specific lifestyle plans to improve performance and live with less pain and more energy. https://drjockers.com

Dr. Isaac Jones has been named “the doctor of the future” and is a functional health expert and chiropractor who is passionate about helping executives and entrepreneurs access high performance through human potential healthcare. He and his wife, Erica, own one of the largest virtual health consulting companies in the world. He uses cutting-edge strategies such as lifestyle genetics, cellular detoxification and advanced customized nutrition solutions to create transformational results for his clients. His clinically proven strategies create amazing results in his 6 month programs- with an average of 3x increase in energy, 2x of productivity, and an average of an 80% reversal of common disease promoting factors. https://elevays.com/

Dr. Sandra Kaufmann has been recognized as “Best in Medicine” by the American Health Council. She has an avid interest in the science of anti-aging and utilizes her knowledge in cell biology, human pharmacology and physiology to curb the effects of time on the human body. She knows that while aging cannot be stopped entirely, with today’s science we can vastly decelerate the process with the Kaufmann Protocol. The Protocol organizes these various theories of cellular aging into seven tenets: DNA, Cellular Energy, Cellular Pathways, Quality Control, Immune System, Individual Cells, and Waste Management. She offers both a book and now an app that allows the user to select from several pre-made, well tested regimens scientifically designed to address specific medical concerns. https://www.kaufmannprotocol.com/

Daniel Kelly is a writer and entrepreneur who is extremely passionate about men’s health and fitness. Daniel is a leading European authority for men under 35 on testosterone optimization therapy, fitness training, mindset and men‘s health. He believes that health is not something that‘s given to you – it’s something you have to work at. With a shift in societal and environmental norms in the last few decades, he helps men transform their approach to health and fight against the factors that degrade their bodies. He is the author of “Optimized Under 35” and you can also find additional resources at Optimized Army. DanielKelly.eu

Dr. Farhan Khawaja aka “Doc Testosterone” is a professionally trained neuroscientist and health fitness educator. He specializes in developing state-of-the-art diet, lifestyle and fitness programs to naturally boost testosterone levels in men. He is the creator of Aphro-D: a 100% natural formula consisting of 4 organic ingredients with scientifically-proven effects on male vitality. His Aphro D Academy provide workshops, videos, and articles to help men reclaim their masculinity and achieve peak sexual performance. https://aphro-dacademy.com/

Pete Koch is a fitness expert, retired NFL defensive end (Bengals, Chiefs and Raiders), Hollywood actor and Youtube host. His passion for helping people has propelled his decades long career as a fitness and motivation coach to celebrities, athletes and regular folks who want to look, move and feel their very best. Pete is expert at melding scientifically proven training methodologies with clinical experience and motivational talk to yield maximize results. He trains people of all ages and levels of physical condition to help them achieve their fitness, weight loss and overall health goals. http://www.petekoch.com/

Dr. James Leonette is an award winning chiropractic physician and has been named “2018 Winner Circle Doctor of the Year” and “2017 Chiropractor of the Year” by The Masters Circle. Dr. Leonette has extensive education and training in medical and alternative medicine fields such as functional healing, epigenetics coaching, and nutritional therapies. He is the founder of Alpha Emerged- a platform founded on providing individualized wellness solutions through 100% personalized strategies and recommendations plus in-depth coaching. From weight loss, to sex drvie, to mental clarity, Alpha Emerged addresses your most pressing concerns through advanced lab testing and genetic interpretation for maximum health results! https://alphaemerged.com/

Dr. Jeffry Life is one of the healthiest and athletically fit 78 year olds in the world. But it wasn’t always that way. At 59 he found himself overweight with achy joints and poor health. After seeking expert support he became the Grand Champion in Bill Phillip’s 1998 Body-for-LIFE contest. But he started losing ground as he edged toward 63, losing muscle mass, energy, and his libido. After applying Anti-Aging Medicine, within a couple weeks he became a vibrant, healthy and happy man. This became the catalyst that moved him from Family Medicine to healthy aging medicine. He currently has a thriving practice in Charleston, West Virginia and has authored three books. He believes it is never too late, nor too early, to start living a healthier lifestyle and empowers his clients to achieve their fitness and health goals through his cutting-edge high touch programs. https://www.drlife.com/

Dr. Bruce H. Lipton is an internationally recognized leader in bridging science and spirituality. Dr. Lipton began his scientific career as a cell biologist. His research on muscular dystrophy and cloning human stem cells focused upon the molecular mechanisms controlling cell behavior. Dr. Lipton started examining the principles of quantum physics and his research revealed that the environment controlled the behavior and physiology of the cell, turning genes on and off. His discoveries were a foreshadow of the science of epigenetics. With his deepened understanding of how the mind controls bodily functions, he now educates on leading-edge science and its connection with mind-body medicine and spiritual principles. He is the bestselling author of The Biology of Belief and a recipient of the 2009 Goi Peace Award. https://www.brucelipton.com/

Dr Ben Lynch is the best-selling author of Dirty Genes and President of Seeking Health, a company that helps educate both the public and health professionals on how to overcome genetic dysfunction. As a Doctor of Naturopathic Medicine working in environmental medicine he discovered the gap that epigenetics could fill and made it his mission to bring that cutting-edge science right into the doctor’s office through education and supplementation. If you’ve gotten your genetic challenges from websites like 23andMe and are massively confused by the wildly contradictory information, his StrateGene system can help. It zeroes in on the genetic abnormalities that pose the greatest challenges in people’s health and then provides comprehensive plans for overcoming those challenges. He has quickly become the go-to guy on treating genetic abnormalities through diet, supplements, and lifestyle. https://www.drbenlynch.com/

Aubrey Marcus is the founder and CEO of Onnit, a lifestyle brand based on a holistic health philosophy he calls Total Human Optimization. As an author of a New York Times bestselling book, “Own the Day, Own Your Life” and host of the Aubrey Marcus Podcast, Aubrey leads with vulnerability and honesty about several areas of life, with a focus on health, mindset, relationships (he is an open relationship with his fiance) and spirituality. Aubrey is most passionate about the healing effects of psychedelic medicine, and speaks openly about his experiences with Ayahuasca as a pathway to personal transformation. https://www.aubreymarcus.com/

Mike Matthews wants to revolutionize the fitness industry by debunking myths and providing science-backed techniques to create a healthy physique. Mike had spent years scoring fitness magazines and following ‘trends’ but it wasn’t until he researched and applied the latest science that he got the lean and strong body he wanted. His strength skyrocketed and his energy was through the roof all by spending less time in the gym, doing less cardio, and eating foods he actually liked! “The real science of getting into incredible shape is very simple—much simpler than the fitness industry wants us to believe,” he says. As author of Bigger, Leaner, Stronger and founder of Legion Athletics, his mission is to fight mainstream health and fitness pseudoscience and reform the sports supplement industry. https://legionathletics.com/

Dr. Emeran Mayer is a professor and director of multiple medicine departments at UCLA. He is a world renowned gastroenterologist and neuroscientist with 35 years of experience in the study of clinical and neurobiological aspects of how the digestive system and the nervous system interact in health and disease. His current research is on the role of the gut microbiota and brain interactions in emotion regulation, chronic pain and in obesity. His best selling book, “The Mind Gut Connection”, is a culmination of his study, sharing about the connection of the mind to mood and health. https://emeranmayer.com/

Ben Pakulski is an IFBB body builder and founder of the #1 Best selling muscle building program, MI40. He also hosts the popular Muscle Intelligence Podcast and is an international speaker who educates audiences on the practical, scientific, and mental aspects of living a healthy and fit life. In the gym, he helps his clients create a personalized approach to their goals with clear steps on how to achieve them. Ultimately, Ben wants to change the paradigm of muscle building: to encourage fitness enthusiasts of all ages and backgrounds to approach their goals with introspection, mindfulness, and strategic thinking. https://www.benpakulski.com/

Dr. Kirk Parsley creator of Sleep Remedy is most known for his expertise in sleep medicine. As a former Navy SEAL and Naval Medical Officer he consults and lectures worldwide on sleep, wellness, and hormonal optimization. He has discovered that the most under-used tool in the world for enhancing performance is quality sleep. Doc Parsley’s Sleep Remedy is designed to restore commonly deficient nutrients associated with sleep through a proprietary blend that provides the body what it needs to aid the natural sleep cycle. http://www.docparsley.com/

Sachin Patel is a father, husband, philanthropist, coach, author and speaker. He founded The Living Proof Institute as part of his own personal health transformation. Sachin’s philosophy is that “The doctor of the future is the patient.” He’s actively doing whatever it takes to keep people out of the medical system by empowering them through education, self-care, and remapping their mindset. He believes health begins at home. Sachin now coaches functional medicine practitioners around the world. Learn more at www.thesachinpatel.com

Dr. Rhonda Patrick is a groundbreaking researcher and scientist who is dedicated to the pursuit of longevity and optimal health. She shares the latest research on nutrition, aging, and disease prevention with her audience. Some of her frequently used topics include micronutrient deficiencies and the diseases of ages as well as the role of genetics in a person’s health status. She advocates for the importance of mindfulness, stress reduction, and sleep. It is Dr. Patrick’s goal to challenge the status quo and encourage the wider public to think about health and longevity using a proactive, preventative approach. https://www.foundmyfitness.com/

Dr. Joseph Raffaele is a researcher and educator of Age Management Medicine which helps advance innovative, evidence-based approaches to extending “healthspan”. This entails keeping the body young and vital whatever its chronological age. Dr. Raffaele has created software that gives an analysis of biomarkers of aging and physiological age for each organ system and the body as a whole. He is the co-founder of PhysioAge Medical Group, a national clinical practice that uses bioidentical hormone replacement therapy, individualized nutritional supplement programs, diet, and fitness strategies targeting the aging process. He has appeared on the Today show, National Public Radio (NPR) and several other media outlets sharing his breakthrough technology. http://drraffaele.com/

James Schmachtenberger realized early that his calling was to solve big problems. Starting as an advocate and business owner in the medicinal cannabis industry, he got introduced to the science of ‘biohacking’ and started the Neurohacker Collective in 2015. The idea is simple: build a global movement to upgrade human capacity and empower individuals to make good choices for their health. Neurohacker Collective offers leading information and top-of-the-line products for self-directed neurological optimization based in complex systems science. Neurohacker Collective’s scientific approach focuses on supporting the body’s ability to self-regulate, rather than overriding regulatory systems with chemicals. The company began with a focus on psycho-affective products with the launch of their Qualia nootropic line but now offers various supplements and resources such as a podcast and blog. https://neurohacker.com/

Dr. David Sinclair, named one of TIME magazine’s “100 most influential people in the world”, is a Harvard Medical School professor in the Department of Genetics and co-Director of their Center for the Biology of Aging.

He is best known for his work on understanding why we age and how to slow its effects through genetic, biophysical, and pharmaceutical approaches.

Dr. Sinclair is the co-founder of several biotechnology companies and his work is featured in five books, two documentary movies, and interviews like 60 Minutes. He is an inventor on 35 patents and has received more than 25 awards and honors for his cutting edge work. Check out what he is up to around genetics and anti-aging! https://genetics.med.harvard.edu/sinclair/people/sinclair.php

Dr. J. Richard Steadman is a retired sports medicine orthopaedic surgeon in Vail, Colorado, who specialized in knee injuries and disorders. He is the Founder of The Steadman Clinic, as well as the Founder of the Steadman Philippon Research Institute. Dr. Steadman is a renowned and award-winning innovator in the field of orthopaedic sports medicine. He is internationally known for the development of several advanced surgical procedures for the knee. His technique, the “package” is used to restore normal comfortable movement to a painful arthritic knee. He is also known for the “Microfracture” surgical procedure that can delay the need for more invasive procedures. As a result, Dr. Steadman and his clinic, have been sought out by professional athletes and public figures alike. https://www.thesteadmanclinic.com/

Dr. Daniel Stickler is the Medical Director of Neurohacker Collective and cofounder of the Apeiron Zoh Inc. Disheartened by “sick care”, he believes the ideal solution for long term wellness is a holistic and allopathic approach. After 10,000+ hours of research, he has found the answer to an optimal life: the DNA code. But that doesn’t mean the solution is only genetic. Dr. Stickler says, “Only 20% of longevity is genetic. The rest is up to us. New research indicates the epigenetic clock can be impacted by what we do in our daily lives.” His latest research has informed the development of his Human Potential Medicine- an integrated, biospheric systems-approach that combines modern medicine with leading-edge genetic science. https://www.apeironzoh.com/

Dr. Eric Topol was voted “Most Influential Physician Executive in the US” in Modern Healthcare’s 2012 poll. His specialty is in genomic and wireless digital innovative technologies that reshape the future of medicine. As a practicing cardiologist, he has led worldwide clinical trials to advance care for heart disease. In the cardiac industry, his research has been the driving force behind a few discoveries. Those including how genes can increase susceptibility for heart attacks and how to use this knowledge to prevent blood clots. https://www.scripps.edu/faculty/topol/

Dr. Jean-François Tremblay is one of the world’s leading experts on peptides. Jean-François studied Exercise Physiology, Biochemistry, and Pharmacy. Dr. Tremblay has been researching peptides and SARMS since the 90s. He is now a researcher at UQAM. His focus on peptides is on their practical applications in sports performance, anti-aging, and health in general. https://www.canlab.net/

Nelson Vergel is a chemical engineer whose search for cutting-edge health resources started when he was diagnosed with HIV over 30 years ago during a time when HIV was a death sentence. Through research, he quickly became a leading advocate in the health field as a long term survivor. As an author, he has published multiple books on hormone management and healthy aging. His commitment is to provide integrative medicine education and resilience-building resources to as many men as possible. https://nelsonvergel.com/

Claim Your Free Copy of Male 2.0 Now

Join thousands of men who have discovered how to be unstoppable.

In Male 2.0™, Dr. Tracy Gapin has turned everything we once thought we knew about men’s health and performance upside down. The old model of how to be “a man” is broken. A man who works himself to death. Unfortunately, a man who tries to NOT get sick but isn’t really healthy either. And a man who takes a pill for every ill but is never really cured. That was Male 1.0. Now, imagine being THE MAN ─ owning your performance in the bedroom, the weight room, and the boardroom. Living a fully optimized life. Becoming limitless. This is Male 2.0!

Tracy Gapin, MD, FACS is a board-certified Urologist, world-renowned Men’s Health & Performance Expert, Author, and Professional Speaker. Using state-of-the-art biometric monitoring, nutrition, and lifestyle intervention, Dr. Gapin coaches Fortune 500 executives and evolutionary leaders of business, sports medicine, and high performance. He specializes in cutting-edge precision medicine with an emphasis on epigenetics, providing men with a personalized path to optimizing health & performance. www.GapinInstitute.com.

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Male 2.0 – Dr. Gapin’s New Book on Men’s Health & Performance

SARASOTA, Fla., Sept. 1, 2020 /PRNewswire/ — Transcendent Publishing today announced the release of Male 2.0: Cracking the Code to Limitless Health and Vitality by author Tracy Gapin, MD, FACS. Since its August release, the book has already reached Amazon bestseller status. Dr. Gapin, a men’s health and performance expert and member of the American Urological Association, provides a meaningful impact for men’s health with this leading-edge approach.

Male 2.0: Cracking the Code to Limitless Health and Vitality by men's health expert and author Tracy Gapin, MD, FACS. — Male 2.0: Cracking the Code to Limitless Health and Vitality by men’s health expert and author Tracy Gapin, MD, FACS. “We need to go beyond testosterone. We need to take an individualized, systems-based approach to optimize men’s health, performance and longevity,” says Gapin. Available on Amazon and GapinInstitute.com.

Over the past thirty years, there has been a relentless population-based decline in mens’ testosterone levels by over thirty percent. We’ve also seen a dramatic increase in the incidence of obesity. Over seventy percent of men are either overweight or obese, which is directly tied to energy, productivity, and overall health and performance. This has led to a men’s health epidemic for the 159 million men in the United States.

The Male Method™ described throughout Male 2.0 was developed to help men lose weight, regain energy, optimize their hormones, and regain peak performance. “We need to go beyond testosterone. We need to take an individualized, systems-based approach to optimize men’s health, performance and longevity,” says Tracy Gapin, MD, FACS. “Driven by the power of epigenetics, genetics, peptides, and wearable technologies, we have gained incredible insight into some of the most misunderstood aspects of men’s health and longevity.”

JJ Virgin, New York Times Bestselling author of The Virgin Diet & Sugar Impact Diet said, “As a thought leader in men’s health, Dr. Gapin has provided the modern-day blueprint to help men optimize their health and regain their vitality. Every man should read this book.”

Clete Walker, CEO of Vituro Health, a prostate health company, said, “Male 2.0 is a revolution for men’s health. After my father was diagnosed with prostate cancer, I made it my mission to seek out potential new modalities, and this data-driven approach is the future.”

Male 2.0: Cracking the Code to Limitless Health and Vitality is available on Amazon and during the month of September the print version is available for free at The Gapin Institute. www.GapinInstitute.com

About Tracy Gapin, MD FACS:
Dr. Gapin is a board-certified Urologist, world-renowned Men’s Health & Performance Expert, Author, and Professional Speaker. Using state-of-the-art biometric monitoring, nutrition, and lifestyle intervention, Dr. Gapin coaches Fortune 500 executives and evolutionary leaders of business, sports medicine, and high performance. He specializes in cutting-edge precision medicine with an emphasis on epigenetics, providing men with a personalized path to optimizing health & performance.

Email: [email protected]

About Transcendent Publishing:
Since 2012, Transcendent Publishing has specialized in offering a variety of publishing and design services for today’s indie author. www.transcendentpublishing.com

CONTACT: Leann Spofford
[email protected] Tel: (941) 524-4592

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Anti-Aging Tips For Men

Traditional doctors approach aging as something that is imminent, unavoidable, and uncontrollable. Their goal is to merely treat your age-related symptoms as they pop up, like a medical version of whack-a-mole.

But I view aging VERY differently.

Science has shown us that there’s a lot we can do to slow, and actually reverse, the course of your aging process. That’s because healthy aging is NOT about hitting the genetic jackpot. Instead, it’s about adopting preventative strategies that slow the cellular processes associated with aging, improve your immune system, prevent disease, and ultimately boost your sense of youth and vitality.

How Inflammation Impacts Aging

There’s one factor that dramatically speeds up the process of aging – inflammation. In fact, chronic inflammation underlies nearly every disease associated with aging, including hypertension, cardiovascular disease, dementia, arthritis, cancer and diabetes, just to name a few.[1]

Chronic inflammation may not directly cause aging per se. Rather, it acts like gasoline, turning the normally smoldering embers of cellular degeneration into a raging fire that causes destruction throughout the body and brain. Inflammation wreaks havoc on your immune system, your gut health, your brain health and your mental wellbeing.

Unfortunately, our modern routines are riddled with factors that increase inflammation—from highly processed diets to a sedentary lifestyle to environmental toxins. But it doesn’t have to be that way. With a few tweaks to your daily regimen, you can smother the flames of inflammation and be on your way to living a long, energetic, disease-free life.

How to Reduce Inflammation and Promote Healthy Aging

1. Eat for Life

If you are like most people, your major source of inflammation comes served on your dinner plate. Eating a typical American diet high in omega-6 poly-unsaturated fats (think canola oil, safflower oil, etc.) , highly-processed oils (think ‘partially hydrogenated’ anything), and refined sugars all directly promote inflammation and increases your risk of disease. Conversely, eating a healthy diet reduces inflammation, boosts your immune system, and protects you against both infectious and chronic diseases.

Let’s break down the three key pillars that form the basis of a healthy, anti-aging diet.

The first pillar involves choosing complex carbohydrates over simple ones.

Simple carbs are found in anything made with sugar, but they are also found in things we don’t consider sweet, like white bread, potatoes, pasta, white rice, pizza dough and pasta.

What makes simple (or refined) carbohydrates unique is that they’ve been stripped of all their fiber, bran, and nutrients. As a result, your body is able to quickly break them down into sugars, which sounds like a good thing but it isn’t. Eating simple carbs floods your system with sugar, resulting in body-wide inflammation

This sugar spike also triggers your pancreas to create a surge in insulin in order to clear the sugar from your bloodstream. But all that insulin makes you feel hungry again, which is why we tend to crave simple carbs rather than vegetables.

Over time, this dramatic rise and fall in blood sugar causes you to overeat, gain weight (especially dangerous belly fat), and develop insulin resistance (i.e., type-2 diabetes). It also causes unhealthy fluctuations in your mood and energy levels. And if that isn’t bad enough, a diet high in simple carbs puts you at greater risk for high blood pressure, heart disease, cancer, depression and bipolar disorder.[2, 3]

Simple carbs are also dangerous because they produce a particularly nasty substance called Advanced Glycation End Products (AGEs). AGEs are toxic molecules that form when protein or fat combines with the sugar in our bloodstream.[4]

When AGEs accumulate, they form a sticky, inflexible substance that clogs our blood vessels and coats our major organs, sometimes resulting in organ failure. AGEs promote oxidative stress, which is a fancy way of saying they make our cells old before their time. Scientists are just starting to discover the ways in which AGEs drive age-related illnesses, but what is clear is that consuming a healthy diet is the main way to keep these toxic molecule levels low.[5]

Now trying to quit anything cold turkey is hard, so instead of just cutting out sugars and simple carbs, think about replacing them with complex carbs.

Swap out sugary desserts with fresh fruit like strawberries or apples.
Switch white bread with wheat or even better, a lettuce leaf.
Opt for brown rice, lentils, or an ancient grain like amaranth or quinoa versus white rice.
Switch from regular pizza dough to a cauliflower crust. With a few creative tweaks to your diet, you are less likely to feel deprived and more likely to stick with your new eating habits.

The second pillar in an anti-aging diet is eliminating bad fats and incorporating good fats. In the 1980s, fat got a bad rap. Doctors argued that eating a diet high in fat skyrocketed cholesterol and caused heart disease.

But experts now recognize this assumption was wrong. In truth, there are good fats and bad fats and a key to anti-aging is knowing the difference.

Generally, fats fall into these broad categories:

Trans fats: Trans fats are the worst kind of fats because they raise your LDL (bad cholesterol) and triglycerides and lower your HDL (good cholesterol). For this reason, the FDA started banning trans fats in 2018, but they can still be found in some food sources, including vegetable shortening, fried fast foods, and some brands of microwave popcorn.
Omega-6 polyunsaturated fats: These are the fats found in oils such as safflower oil, sunflower oil, canola oil, soybean oil, corn oil, and most other oils that are used for cooking. Unfortunately, when you eat out at a restaurant, almost ALL of the foods are cooked using these oils. These fats stimulate your fat cells to produce cytokines, which are proteins that cause low-level, chronic inflammation. They have been linked to a number of age-related, inflammatory-based illnesses, including diabetes, heart disease, cancer, and arthritis.
Omega-3 polyunsaturated fats: These are considered to be “heart-healthy” fats because they raise your HDL and lower your LDL, thereby protecting you against vascular diseases. These fats are found in fish, vegetables such as avocados, and healthy nuts.
Monounsaturated fats: These are also considered to be the most “heart-healthy” fats. They reduce inflammation, promote cellular efficiency, and protect you from vascular disease. These fats are found mostly in olive oil, and healthy nuts such as almonds and macadamia nuts.
Saturated fats: A diet high in saturated fats can increase your risk for developing heart disease and vascular disease, which is why most nutritionists recommend limiting saturated fats to no more than 10% of your daily fat intake.[6] Saturated fats are found in animal-based foods such as red meat, cheese, and dairy, as well as plant-based oils like coconut and palm oil. These oils are also commonly used in commercially produced baked goods like boxed cookies and crackers.

Both are types of the polyunsaturated fats (omega-3 and omega-6) are considered “essential fats” which means the body requires them for normal functioning. Our body doesn’t naturally produce these fats, which means the only way to get them is through our diet. But an important distinction is that omega-6s are pro-inflammatory and omega-3s are anti-inflammatory.

Omega-6 fats, like soybean oil, are far cheaper which means they are more likely to appear in processed foods. And since processed foods make up a significant proportion of the American diet, we as a nation are consuming too many omega-6s and not enough omega-3s.

The recommended ratio of omega-6 to omega-3 fatty acids in 4:1, but the Western diet ratio is more like 10:1 or even 50:1![8] This imbalance increases body-wide inflammation and negatively alters cell-membrane health.

To correct this imbalance, try to reduce the amount of omega-6s in your diet and boost the omega-3s. An excellent way to do this is to follow the World Health Organization’s recommendation to consume two servings of oily fish per week.

In fact, research shows people who eat seafood 1-4 times per week are less likely to die of heart disease or strokes.[9] You can also stock up on flaxseeds, chia seeds, walnuts, avocados, and grass-fed beef, which are all high in omega-3s.

Excessive saturated fats also promote inflammation, weight gain, and ultimately aging. Depending on your genetics (remember how important ‘epigenetics’ is?), some people can tolerate more saturated fats than others. But for some, consuming more than 10% of your fat intake as saturated fat can dramatically increase your risk for early ALzheimer’s Disease and cardiovascular disease.

But here is the good news—the negative impact of these fats can easily and quickly be reversed. One study found that after just two weeks of swapping out saturated fats with monounsaturated fats, cytokines were reduced and as a result, brain functioning was significantly improved.[7] So by making just a few simple swaps to your diet, you can quickly reduce inflammation, prevent disease, and enable your body and brain to age healthier.

The third pillar of an anti-aging diet is to “eat the rainbow,” which means eating a wide range of vegetables and fruits to ensure a wide range of vitamins and minerals.

Focus on incorporating dark greens (broccoli, watercress, kale) and brightly colored vegetables and fruits (red bell peppers, carrots, blueberries).

Supplements can also help you incorporate important nutrients into your diet. Research supports the use of several anti-aging supplements, including CoQ10 and Vitamin C (to learn more, check out my article on the 7 supplements every man should be taking).

2.Keep Moving

What you put into your body is only half of the anti-aging equation; just as important is what you do with your body. Exercise isn’t just a solution for weight loss. It actually equips your body with the tools it needs to successfully navigate the aging process.

With the rise of wearable tech, there has been an emphasis on counting the number of daily steps to improve health, but there is no scientific evidence to support the well-known “10,000 steps a day” rule. Instead, what you should be focusing on are the minutes you spend each day in your target heart rate.

Heart Rate Matters

Your target heart rate varies depending on your age. First, you need to calculate your maximum heart rate (MHR), which is 220 minus your age. So a 40-year old man would have a MHR of 180.

The key to heart-benefiting exercise is to work out at the proper intensity and duration. In terms of intensity, you want to exercise hard enough to raise your heart rate, but not so much that it reaches all the way up to your MHR.

Moderate aerobic activity is generally defined as 50-70 percent of your MHR. So in the case of our 40-year old man, that would be a heart rate range of 90-126.

Vigorous aerobic activity is defined as 70-85 percent of your MHR, which for a 40-year old man would be 126-153. Either way, you should always avoid going over the 85 percent upper limit since it offers no health benefits and can actually strain your heart.

In terms of duration, the Mayo clinic recommends you strive for at least 150 minutes of moderate aerobic activity—brisk walking, swimming, yard work and household chores—per week, but you could go all the way up to 300 minutes for maximum benefit.[10] If instead you prefer vigorous aerobic activity—running, aerobic dancing—strive for at least 75 minutes per week.

Keep in mind that exercise doesn’t just keep your heart young, it keeps your brain young too. Once study published in the Journal of Alzheimer’s Disease found that a lack of exercise in older adults raised their risk of developing dementia to a level that was equivalent to people who were genetically predisposed to the disease.[11]

Studies like this prove that despite what your genes say, you have a great amount of control over your aging process. This is just one reason why I’m so passionate about epigenetics—the idea that your external environment affects the way our genes behave. And to clarify, your environment is not just chemicals or toxins in your environment, but also what you eat, how you move, how you breathe, how you sleep, etc..

In addition to aerobic exercise, the other essential component to an anti-aging workout is strength training. As we age, muscles lose their flexibility and shrink.

In fact, after the age of 30, you lose 3-5 percent of your muscle mass every decade, and men on average lose 30 percent of their muscle mass over their lifetime.[12] On top of that, ligaments, tendons and connective tissues dehydrate and degrade as we age, further reducing our mobility and increasing risk of injury.

But as exercise physiologist Dr. Thomas Storer makes clear, “Older men can indeed increase muscle mass lost as a consequence of aging. It takes work, dedication, and a plan, but it is never too late to rebuild muscle and maintain it.”[12]

To kick start muscle gain, focus on high rep workouts rather than heavy weights. A typical program might include 8-10 different exercises that target all major muscle groups, with 2-3 sets of 12-15 reps, performed 2-3 times per week. Once this program is established, you can increase the weights, drop the number of reps down to 10, then eventually work your way up to 15 and repeat the process.

And don’t forget that muscle building requires protein. According to the American College of Sports Medicine, men engaging in strength training should consume 0.5-0.8 grams of protein per pound of body weight.[13] That means a 165-pound man generally needs around 80-135 grams per day, although remember that your genetics direct specifically how much protein your body needs (epigenetics!!).

Lastly, consider supplementing with things known to prevent muscle loss, including fish oil, vitamin D, and hormone replacement therapy. And don’t forget to fortify your bones too, with calcium and vitamin D (take these together for maximum absorption), as well as vitamin C, B12, and magnesium.[14]

3. Build a Better Brain

Our body isn’t the only thing that degrades as we age. The older we get, the longer our brains have been exposed to inflammatory triggers like toxins, chronic stress, and unhealthy foods. Only now are scientists discovering that conditions we assumed were inevitable as we age, like dementia and Alzheimer’s disease, are actually caused by brain-wide inflammation.[15]

The good news is that most of the things we’ve discussed that prevent the body from age-based decline benefit the brain as well. Exercising, avoiding sugar, keeping your cholesterol in check and maintaining a healthy diet are all excellent ways to protect your brain against aging. Additional strategies include getting 7-8 hours of sleep every night, limiting alcohol, quitting smoking, and reducing stress.

Certain supplements have also been shown to preserve cognitive functioning and prevent neurodegenerative conditions like Alzheimer’s and Parkison’s disease.[16] For example, vitamin D and B12 play vital roles in memory formation and cognitive functioning, which is why a deficiency in these vitamin has been linked to cognitive impairments, depression, and Alzheimer’s disease in older adults.

Fat is another important factor when it comes to brain health. Omega-3s account for 40 percent of the fatty acids found in our brains cells and they are especially concentrated at the synaptic connections where all communication between brains cells occurs.[17] Research shows higher intake of omega-3s is associated with larger brain volume and a decreased risk of developing Alzheimer’s disease, so consider adding a fish oil supplement to your daily routine.

Putting it All Together

Aging isn’t something you have to take lying down. With just a few tweaks to your routine and the addition of a few foods and supplements, you can actively slow down or even reverse the effects of aging.

To see the power of lifestyle changes in action, look no further than a study published in The Lancet Oncology.[18] In this study, researchers had a group of men start a plant-focused diet, exercise for 30 minutes six days a week, and practice yoga or meditation for three months. After the three months, the researchers examined the men’s telomeres.

Telomeres are a lot like those plastic endcaps on shoelaces that stop the laces from fraying and falling apart. In each of our cells, we have telomeres that cap off the ends of our chromosomes and keep the DNA strands intact.

Cells replenish by copying themselves and each time they do, these telomeres get shorter and shorter. Eventually, they become too short to do their job, the DNA becomes damaged and the cell stops working.

For this reason, the length of our telomeres is considered an indicator of our biological (rather than chronically) age. The shorter our telomeres, the “older” our cells are and the more likely we are to succumb to age-related illnesses.

So what did the study find? After just twelve weeks of adopting these simple lifestyle changes, the men’s telomeres grew by a whopping 10 percent. As lead researcher Dr. Dean Ornish stated, “This study is the first of its kind that scientifically proves you can reverse aging at a cellular level through lifestyle changes.”[19]

With some adjustments in your lifestyle, you can turn the clock back on your cells too. If you want to take control of the aging process and feel better, schedule a consultation. You’ll learn how a personalized health strategy can let you live your life to the fullest.

aging anti-aging chronic inflammation healthy aging inflammation men's health

Men, What is stress doing to your Testosterone?

Stress is ubiquitous—it affects all of us in one way or another.

Low level stress that you can easily overcome is usually not bad for you. In fact, it can even be good for you. Stress can motivate you, improve your athletic performance, and help you adapt to your environment.

But long-term or excessive stress can have a profoundly negative effect on your health and even reduce your lifespan. Research shows that stress reduces testosterone levels, which may be one reason why stress is strongly linked with weight gain, poor sleep, and erectile dysfunction (ED).

Getting your stress under control is one of the most important ways to achieve a healthy, satisfying life. In this article, I’ll dive into exactly what stress is and what it is doing to your health, testosterone, and sex life. Then I’ll explain exactly how to beat it.

What is Stress

We throw the term around all the time, but what exactly is stress?

Stress is a feeling of psychological strain or pressure. It occurs from our own perception of an event or stressor as threatening or challenging to us.

To be clear, stress is not the actual events or stressors in your life. Your response to those stressors is what triggers your feeling of stress.

Psychologists sometimes classify stressors into four types (1):

Ambient stressors, like noise in a cafe or traffic
Hassles or micro stressors, like not being able to find your keys
Major life events, like getting fired, getting married, or having a child
Crises or catastrophes, like a natural disaster

These have different effects on your overall well-being, but even hassles or micro stressors, when they are constant, can create levels of stress that ultimately affect our health.

How Stress Affects Health

Stress has a massive physiological effect on our bodies. When we feel stress, our brain sends out a signal to our body and activates a “fight or flight” response. Our pupils dilate, our heart rate increases, and our body releases a number of hormones and chemicals to get us ready to react, such as adrenaline, endorphins, and cortisol.

This response is useful if we’re encountering a situation where we really do need to fight or get away. Athletes, soldiers in combat, or even firefighters benefit from this reaction to stressful situations.

But for most of us, this bodily response is unnecessary. And, when stress is chronic, occurring over a long period of time, these effects can be toxic and dangerous to our health. The amount of stress that you have, and your stress resiliency, can even predict how long you will live.

Risk of disease

One of the most worrying effects of stress on our health is its relationship to disease; research shows that chronic, severe stress vastly increases a person’s risk for several chronic health conditions.

For example, there’s significant evidence that stress increases the risk of cardiovascular diseases like heart attack, stroke, high blood pressure, and hypertension as well as diabetes and certain types of cancer (2, 3, 4).

Stress is also clearly associated with mental illness, including depression, schizophrenia, and anxiety (5, 6).

Immune Function

Stress has been found to reduce immune function (7). Research has demonstrated that stress can cause a person to be more susceptible to illnesses like colds (8). Scientists have suggested that stress can affect immune system function at the cellular level, changing the body’s chemical immune response. They’ve found that individuals that report more stress tend to have lower immunity and increased inflammation (7).

Poor lifestyle habits

The way that we cope with stress may also have an impact on our health. When individuals cope with stress by consuming excessive alcohol, smoking, or binge-eating, the result is poorer health. Stress can cause some people to engage in unhealthy habits as a way to cope with the psychological discomfort (9).

Stress can affect your genes

Epigenetics refers to a process whereby gene expression, or activity, is altered by the environment although the actual genetic sequence is not changed.

Researchers have found that stress can cause epigenetic changes resulting in negative health outcomes.

One study found that major psychological stressors, like physical abuse or trauma from experiences with war, cause DNA methylation on some genes that are associated with psychological disorders (10).
Another study found that excessive cortisol production, which occurs with stress, is associated with generally less DNA methylation than those with less cortisol in their system (11).
In a third study, mice given corticosterone, a chemical similar to the stress hormone cortisol, were found to have altered gene expression in genes that are associated with hormone balance (12).

What does all this mean? It means that stress may be able to actually change how your genes are expressed such that you are predisposed to have worse health outcomes.

How Stress Affects Testosterone and Erectile Dysfunction

Stress has such a powerful effect on us in part because it’s psychological. It affects the hormonal balance in our body, but it also affects our mental health. Both of these things can impact sexual function and performance.

One of the ways that stress impacts sexual function is through testosterone.

What is testosterone?

Testosterone is often called the “male sex hormone”. It plays an important role in several bodily functions for men, including the initial development of the testes and prostate. In adults, testosterone has many surprising effects including being critical to the production of sperm and semen, healthy libido, and even muscular development.

Many men suffer from “low T”. What is low T? It’s a condition where a man’s body does not produce sufficient testosterone for optimal function.

Low testosterone can be caused by various lifestyle factors, including diet, exercise, and poor sleep. Age alone may also be a factor since the production of testosterone tends to decrease with age. Men over the age of 50 tend to experience a 1% decline in testosterone levels every year.

Some of the symptoms of low testosterone include:

Erectile dysfunction
Low fertility
Loss of muscle mass
Anxiety and depression
Weight gain
Low libido and sex drive
Weaker bones
Reduced energy
Less body hair
Foggy brain

Stress has been shown to directly affect testosterone levels. When you’re stressed, your body releases the stress hormone cortisol. And high cortisol levels crush your testosterone. Research has found a clear association between high cortisol levels and low levels of testosterone (13).

The lower testosterone levels caused by stress, in turn leads to low energy, weight gain, loss of mental focus, and loss of sexual function.

Stress Causes Erectile Dysfunction

Stress is one of the most common causes of ED (14).

Sexual function depends on the complex interaction between physiological and psychological factors. Stress affects both. It causes your body to produce less testosterone, which contributes to difficulty getting an erection. It can also affect the psychological processes associated with sexual arousal.

Finding ways to effectively cope with stress is an essential part of creating a healthy lifestyle, achieving optimal testosterone levels, and supporting a fulfilling sex life.

Reduce Stress to Improve your Health, Testosterone, and Sex Life

Great, we need to address stress for better health, more testosterone, and great sex.

But how?

Develop stress resiliency

This is one of the most important things that you can do to reduce stress: develop ways to cope effectively with stress and create stress resiliency.

Stress resiliency refers to your ability to respond to and cope with the stressors that you face in everyday life. Creating resilience to stress can help you experience it less often, for less time, and thus reduce the negative health effects.

To develop stress resiliency, try the following.

Start to think of stress as an opportunity for growth. Ask yourself: What is the stressor? Why am I stressed about it? Where can I feel the stress in my body? What can I do right now to cope and calm myself down? What can I learn to grow from it?
Develop healthy coping habits. These include exercise, meditation, breathing techniques, hobbies you enjoy, and even sex.
Sleep! Sleep is critical for optimal health, but especially when it comes to stress resilience. Good quality sleep allows your body to heal and recover. And good quality sleep lowers cortisol.
Get social support. Engaging with the important people in your life is one of the most effective ways to cope with stress. Even giving social support can improve your stress.
Focus on eating good quality food. The foods you eat can directly promote or reduce inflammation in your body, and thus affect cortisol production.

Exercise

Exercise is one of the most effective ways to beat back stressors (15). Research shows that people who exercise consistently are better able to develop stress resilience and reduce the health consequence of stress (16).

Meditation

Research is increasingly finding the benefits of meditation on everything from cognitive health to physical energy levels. Meditation also turns out to be an effective way to cope with life stressors, even if you do it for just five to ten minutes a day.

The benefits of meditation include:

Stress reduction
Better sleep
Feeling relaxed
Better focus and attention
More positive mood
Reductions in depression and anxiety.

Solutions for Erectile Dysfunction and Low T

Do you think your stress is lowering your testosterone? Here are a few ways that you can increase your testosterone naturally.

Lose weight

Body fat and testosterone are connected. When guys have higher body fat levels, their bodies create and release less testosterone. And low testosterone causes your body to store more energy as fat. It’s a vicious cycle.

However, you can reverse it and turn it into a positive cycle. When you start to lose weight, you’ll find that your testosterone levels naturally increase. And, as the testosterone in your body increases, you’ll find it easier and easier to lose more weight (17). Losing weight will also help you to stop ED in its tracks.

If you are overweight, make this a priority: lose weight to naturally boost your testosterone. improve sexual function, and improve stress.

Exercise

It’s not only effective for coping with stress, but also for increasing testosterone. Numerous studies have found that guys that exercise more tend to have more testosterone.

The best exercise to boost testosterone is strength training and lifting weights. Studies have found that guys of all ages get a boost of T from weight training (18). Moderate cardio exercise is also great.

And for another added benefit, exercise is an effective way to prevent and help treat ED.

Testosterone replacement therapy (TRT)

Testosterone hormone therapy can be an effective treatment for some guys that suffer from low T. Testosterone therapy can be given topically, by subcutaneous or intramuscular injection, pellets, or more recently oral medication. Some of the benefits of TRT include (19):

Improved energy
Better sexual function and sex drive
Increased endurance
Enhanced ability to gain lean muscle mass
Increased mood and energy
Improved cognitive function

There can be risks of testosterone replacement therapy, so make sure you consult with a doctor specialized in men’s health and hormone therapy before deciding whether it could be right for you.

Precision Medicine

These recommendations will help the majority of men reduce stress and improve their health.

But everyone is different. Every man obviously has unique genetics, and thus responds to his environment differently. This is epigenetics.

Why should you care? There may be things that you should be doing to reduce stress and get healthy that wouldn’t work for other men. Whether it be

Precision medicine is a way to get a health plan tailored to your individual genetic makeup. If you’re suffering from stress, low T, or ED, look for solutions designed specifically for you and your genes.

Conclusion: Don’t Let Stress Get You Down

Everyone experiences stress. If stress becomes chronic, and you lose your ability to cope with it, stress can crush your health, leading to weight gain, low testosterone levels, poor energy, and increased risk of erectile dysfunction.

But when you have effective coping mechanisms and view stress as helpful not harmful, you can overcome it and rise to the occasion. Learning to beat stress will help you boost your immune system, lose weight, feel healthier, and enjoy the benefits of higher testosterone.

If you’re concerned about what stress may be doing to your health and testosterone levels, schedule a consultation to learn how to personalized health advice so you can live your life to the fullest.

Tracy Gapin, MD, FACS is a board-certified Urologist, world renowned Men’s Health & Performance Expert, Author, and Professional Speaker. Using state-of-the-art biometric monitoring, nutrition and lifestyle intervention, Dr. Gapin coaches Fortune 500 executives and evolutionary leaders of business, sports medicine, and high performance. He specializes in cutting-edge precision medicine with an emphasis on epigenetics, providing men with a personalized path to optimizing health & performance. www.GapinInstitute.com

Want more tips to optimize your health? Listen to the latest podcasts. Click HERE

References

Wheaton, B., & Montazer, S. (2010). Stressors, stress, and distress. A handbook for the study of mental health: Social contexts, theories, and systems, 171-199.
Dimsdale, J. E. (2008). Psychological stress and cardiovascular disease. Journal of the American College of Cardiology, 51(13), 1237-1246.
Harris, M. L., Oldmeadow, C., Hure, A., Luu, J., Loxton, D., & Attia, J. (2017). Stress increases the risk of type 2 diabetes onset in women: A 12-year longitudinal study using causal modelling. PloS one, 12(2), e0172126.
Moreno-Smith, M., Lutgendorf, S. K., & Sood, A. K. (2010). Impact of stress on cancer metastasis. Future Oncology, 6(12), 1863-1881.
Bartolomucci, A., & Leopardi, R. (2009). Stress and depression: preclinical research and clinical implications. PloS one, 4(1), e4265.
Corcoran, C., Mujica-Parodi, L., Yale, S., Leitman, D., & Malaspina, D. (2002). Could stress cause psychosis in individuals vulnerable to schizophrenia?. CNS Spectrums, 7(1), 33.
Segerstrom, S. C., & Miller, G. E. (2004). Psychological stress and the human immune system: A meta-analytic study of 30 years of inquiry. Psychological Bulletin, 130(4), 601.
Cohen, S., Doyle, W. J., Skoner, D. P., Rabin, B. S., & Gwaltney, J. M. (1997). Social ties and susceptibility to the common cold. JAMA, 277(24), 1940-1944.
Steptoe, A., Wardle, J., Pollard, T. M., Canaan, L., & Davies, G. J. (1996). Stress, social support and health-related behavior: a study of smoking, alcohol consumption and physical exercise. Journal of Psychosomatic Research, 41(2), 171-180.
Mulligan, C. J. (2016). Early environments, stress, and the epigenetics of human health. Annual Review of Anthropology, 45, 233-249.
Glad, C. A., Andersson-Assarsson, J. C., Berglund, P., Bergthorsdottir, R., Ragnarsson, O., & Johannsson, G. (2017). Reduced DNA methylation and psychopathology following endogenous hypercortisolism–a genome-wide study. Nature: Scientific Reports, 7, 44445.
Wein, H. (2010). Stress Hormone Causes Epigenetic Changes. NIH Research Matters. https://www.nih.gov/news-events/nih-research-matters/stress-hormone-causes-epigenetic-changes
Rubinow, D. R., Roca, C. A., Schmidt, P. J., Danaceau, M. A., Putnam, K., Cizza, G., … & Nieman, L. (2005). Testosterone suppression of CRH-stimulated cortisol in men. Neuropsychopharmacology, 30(10), 1906-1912.
Rosen, R. C. (2001). Psychogenic erectile dysfunction: classification and management. Urologic Clinics of North America, 28(2), 269-278.
Bond, D. S., Lyle, R. M., Tappe, M. K., Seehafer, R. S., & D’Zurilla, T. J. (2002). Moderate aerobic exercise, T’ai Chi, and social problem-solving ability in relation to psychological stress. International Journal of Stress Management, 9(4), 329-343.
Hsu, Y. C., Tsai, S. F., Yu, L., Chuang, J. I., Wu, F. S., Jen, C. J., & Kuo, Y. M. (2016). Long-term moderate exercise accelerates the recovery of stress-evoked cardiovascular responses. Stress, 19(1), 125-132.
Yassin, A. A., & Doros, G. (2013). Testosterone therapy in hypogonadal men results in sustained and clinically meaningful weight loss. Clinical Obesity, 3(3-4), 73-83.
Craig, B. W., Brown, R., & Everhart, J. (1989). Effects of progressive resistance training on growth hormone and testosterone levels in young and elderly subjects. Mechanisms of Ageing and Development, 49(2), 159-169.
Osterberg, E. C., Bernie, A. M., & Ramasamy, R. (2014). Risks of testosterone replacement therapy in men. Indian journal of urology: IJU: journal of the Urological Society of India, 30(1), 2.

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cardiovascular disease Dr Gapin ED erectile dysfunction high blood pressue hypertension Low testosterone men's health precision medicine testosterone testosterone levels

What to Ask Your Doctor Before Starting Testosterone

Men everywhere are suffering with plummeting testosterone levels. A recent study showed that testosterone levels have declined over 30% in the last 30 years.[1] It has become such a problem that research now indicates that 1 in 4 men over the age of 30 has low levels of testosterone.[2]

And declining testosterone levels are associated with significant health issues. Here are just a few symptoms men experience with low testosterone:

Low sex drive
Erectile dysfunction
Weight gain, especially around the midsection
Loss of muscle mass
Fatigue and irritability
Loss of mental focus
Hair loss
Loss of bone density
Anxiety and depression

Does any of this sound familiar?

https://drtracygapin.com/blueprint

When my patients complain that they don’t quite feel like themselves, I find they often have low testosterone. One reason men fail to recognize the issue is because the symptoms of low testosterone will often develop slowly over time.

Men will often come to see their doctor when they struggle with erectile dysfunction, but low testosterone goes far beyond the bedroom. Having a good level of testosterone is vital for all aspects of a man’s health and well-being.

If you suffer from any of the aforementioned symptoms, it’s time to get your testosterone levels checked by a doctor. In preparation for this visit, here are some key questions you should consider.

How Do I Know if I’m Low in Testosterone?

Testosterone is a hormone produced primarily in the testes for men (and at lower levels, in the ovaries for women), but small amounts are also produced by the adrenal glands. Testosterone is part of the endocrine system and its release and regulation is controlled by the brain’s pituitary gland and hypothalamus.

To test your testosterone levels, your doctor will run some blood work, usually in the morning since that is when your hormone levels are at their highest. “Low testosterone”, or hypogonadism, occurs when a man’s level falls below optimal levels.

This brings up a critical question: “What is optimal?!”

Most labs define the lower limit of “normal” testosterone levels to be anywhere from 250 to 350 ng/dL, depending on the lab. The problem with this is there is a massive difference between what is considered clinically “normal” and what is optimal – i.e. what men need to actually experience the benefits of healthy testosterone levels. We’ll cover this huge topic in another blog post, but suffice it to say that men typically need much higher serum testosterone levels than what the clinically “normal” range suggests.

What Causes Low Testosterone?

A man’s testosterone peaks in early adulthood and naturally reduces as he ages. Once he enters his 30s, his levels begin to decline about 1 to 2 percent each year. Some men don’t start noticing the effects of this decrease until they hit the age of 50, but there are others who start to show symptoms even a decade or two earlier.

In addition to age, there are a number of potential causes for low testosterone. Injury or infection to the testes and malfunction of the pituitary gland can cause low testosterone, and diseases like obesity, diabetes and cardiovascular disease are all strongly linked to testosterone deficiency. Endocrine disruptors – chemicals and toxicants in our environment – are clearly a major culprit as well.

Low levels of vital nutrients like zinc or Vitamin D have also been found to correlate with low testosterone. Certain medications can lower testosterone, including asthma inhalers, antidepressants, and antihistamines, as well as chemotherapy.[3] And a number of lifestyle factors, such as smoking, drug abuse, poor sleep, poor diet, and obesity, can lead to low hormone levels.

How is Low Testosterone Treated?

There are a few important concepts to understand before diving into treatment options for men with testosterone deficiency. First it’s key to recognize that treatment requires a comprehensive approach. It’s never as simple as just getting testosterone therapy. It’s critical to be aware that there’s no magical one-size-fits-all solution that works for every man. Treatment varies depending on each man’s underlying health issues, genetics, symptoms, and goals.

A key aspect of addressing low testosterone is to address underlying health issues and develop healthy lifestyle habits. Losing weight has been shown to directly improve testosterone levels. Research shows that exercise, especially weight training or high-interval training, naturally boosts testosterone.[4] Proper nutrition and sleep are critical aspects of a comprehensive approach to overcoming low testosterone and its associated symptoms. Check out the MALE 2.0 Blueprint to learn how to start incorporating healthy habits into your daily life.

Another common approach is hormone replacement therapy (HRT). Hormone replacement therapy involves artificially raising your testosterone levels via a gel, skin patch, injection or hormone pellet implants.

What Are the Benefits of Hormone Replacement Therapy?

A number of studies back up the claim that testosterone replacement therapy can provide men with real benefits. Here are just a few examples, according to a recent academic review:[5]

Muscle gain and improved strength: Several studies found testosterone replacement therapy improves men’s body composition, decreases fat, and increases lean body mass and muscle strength.
Increased bone density: Testosterone therapy has been shown to increase bone density, especially among elderly men, which puts them at a reduced risk of injury.
Improved sex drive: Testosterone replacement therapy increases men’s self-reported libido, as well as the frequency of sexual acts.
Improved cognitive functioning: One study found older men’s risk for Alzheimer’s disease decreased by 26% for each 10-unit increase in free testosterone. Additional studies found testosterone improves men’s spatial, mathematical, and verbal reasoning, as well as their memory.
Improved mood and quality of life: Men who receive testosterone therapy report an increase in mood and well-being and a decrease in fatigue and irritability.

What Are the Risks of Hormone Replacement Therapy?

Clearly testosterone replacement therapy has its benefits, but it is important to realize it is not a panacea. Such therapy is considered most beneficial when used short-term to help your body get back on track or to treat an underlying issue like hypogonadism. But know that like all treatments, this hormone therapy comes with a number of risks and side effects that must be considered.

Some side effects may include:

Acne and oily skin
Breast enlargement or tenderness (rare if treated properly)
Shrinkage of the testicles
Hair loss (rare)

Additional Questions To Ask Your Doctor Before Starting HRT

So you’ve decided to proceed with testosterone therapy. First, be aware that you should never attempt testosterone therapy alone – it should always be done under a doctor’s supervision. But before you start, here are some key questions you should ask your doctor before embarking on a testosterone treatment plan:

What Are Your Doctor’s Qualifications?

What expertise and experience does the doctor have in treating men’s health issues generally, and testosterone replacement therapy more specifically?
How long have they been practicing this approach?
Given that the science of HRT (hormone replacement therapy) is consistently evolving, how does the doctor stay up-to-date on the topic?
Do they attend conferences, read scientific journal articles, take training courses?

Am I a Good Candidate for HRT?

What evidence is there that I need testosterone replacement therapy?
If there is evidence, what potential causes does your doctor suspect?
Do I have certain medical conditions (like sleep apnea or an enlarged prostate) that make me a bad candidate for HRT?

Can I Boost My Testosterone Naturally?

Are there things in my medical history or lifestyle that could be changed to improve my testosterone naturally?
Are there certain foods the doctor recommends to boost testosterone?
Are there certain supplements the doctor recommends?
How does sleep quality affect testosterone?
How does alcohol affect testosterone?
What changes in my exercise routine can I make to boost my testosterone?

What Type of Treatment Does the Doctor Prefer?

What type of HRT does the doctor prefer (e.g., gel, injection, implant) and why?
How will the doctor determine which hormone dose is right for me?
How do they track results?

What is the Expected Cost of HRT?

Does insurance typically cover the cost of the treatment?
What will my out of pocket expenses be?
How long will treatment take?

What Side Effects Are Expected?

Will there be pain or inflammation at the injection or implant site?
What adverse reactions should I look out for?

What Improvements Can I Expect to See?

What symptoms should I expect to see improvements on after starting treatment?
How long will it take before I see results?
How often will I follow up with my doctor?
Will the doctor monitor my progress through routine blood tests or other means?

CONCLUSION

If you’re struggling with weight gain, low energy, fatigue, diminished sex-drive, or performance issues in the bedroom, know that it doesn’t have to be that way. You can overcome these issues and become unstoppable TODAY!

It’s time to get empowered to take control of your health. Unlock the code to peak performance with the Male Method™ to regain your energy, focus and confidence to feel like a man again.

We take a whole-body, epigenetic approach to health, focusing on all inputs and how they affect the human system. With the Male 2.0 Method, we utilize science-based precision medicine, personalizing your health based on your unique genetic blueprint. No more guessing!

We utilize cutting-edge age management protocols to reverse the aging process and expand longevity. And we track and leverage your biometric data using state-of-the-art wearable technology to truly optimize your health.

Ready to take the next steps?

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Everything You Need to Know About Viagra and Cialis

Are you struggling with performance issues in the sack?

If so, you are not alone. Erectile dysfunction (ED) refers to the inability to get or maintain an erection and unfortunately, this issue is on the rise (no pun intended). In 1995, 152 million men worldwide experienced ED, and that number is expected to swell to 322 million by the year 2025.[1]

As shocking as these statistics are, here’s another one: 75 percent of men diagnosed with ED do not seek out treatment.[2]

Why is this the case? One reason is that men underestimate the prevalence of ED and fear the stigma associated with it. Another is that most assume only older men suffer from ED—that’s just not true. Yes, ED is more common among older men (with 50 percent of men aged 40-70 experiencing ED), but research shows the prevalence of ED in young men might be as high as 30 percent.[3]

The good news is you don’t have to suffer in silence. There are many viable treatments out there to help you “rise to the occasion.” These include ultrasound therapy, priapus p-shots, testosterone replacement hormone therapy, and exercises designed specifically to help erectile dysfunction. Another excellent option is oral medications, like Viagra and Cialis. Because these medications have been around for a long time, a great deal is known regarding their effectiveness and side effects.

How Do Erectile Dysfunction Medications Work?

To understand how ED drugs work, you first need to know why ED happens in the first place. Although ED has several causes, the most common is vascular dysfunction.

Whenever you start to feel hot and heavy, your brain releases certain hormones into your bloodstream. These chemical messengers tell your penis its show time and help it to develop an erection. One of these released chemicals—nitric oxide—is a vasodilator, which is just a fancy way of saying it relaxes your blood vessels and allows them to widen, thereby increasing blood flow. The greater the blood flow, the stronger the erection.

But what happens if your blood vessels don’t fully relax or they are narrow due to plaque buildup? In those cases, you may need a drug to help your vessels relax—essentially a chill pill for your penis. That is where Viagra and Cialis come in.

Both of these medications belong to a class of drugs called PDE5 inhibitors. PDE5 inhibitors work their magic by relaxing tight blood vessels and allowing more blood to flow to certain parts of the body, including the penis. And they have another benefit too. According to Dr. Harry Fisch, urology professor and author of Size Matters, these drugs also reduce the recovery time it takes to achieve a second erection, which is helpful for the 40 percent of men who suffer from premature ejaculation.[4] Lastly, these drugs have a psychological benefit because they help men suffering with performance anxiety gain their confidence back.

Contrary to popular belief, ED drugs do not enhance the male libido and they rarely result in erections in the absence of sexual stimulation. “The biggest misconception is that these drugs are an on/off switch for erections,” says Dr. Louis Liou, chief urologist at Cambridge Health Alliance in Boston.[5] “You need to be with your partner and have foreplay. Don’t take it, do the taxes or the dishes, and then meet at the bedroom thinking you’ll be ready to go. It’s not like that.”

ED medications only work in conjunction with sexual stimulation. That’s because they rely on nitric oxide, and as you learned earlier, nitric oxide only gets released during sexual arousal. ED drugs essentially provide a super boost for your naturally occurring nitric oxide, which in turn leads to greater blood vessel relaxation and blood flow. Without sexual stimulation, there is no nitric oxide and ED medications have nothing to work with. So the pump has to be primed, but once it is, ED medications will boost your flow.

How Do Viagra and Cialis Differ?

Although Viagra and Cialis both increase blood flow to the penis, there are important distinctions.

Viagra, the brand name for sildenafil, was the first oral pill to receive FDA approval for treating ED in 1998. Because it has been on the market the longest, it is often doctors’ first drug of choice when treating patients with ED. The typical dosage recommended is 50mg, although it can be reduced to 25mg or increased to 100mg, if needed.

Viagra has an effectiveness rate that ranges from 77 percent (50 mg) to 84 percent (100 mg).[6] It requires 30 to 60 minutes to begin working and the effect can linger up to 24-36 hours. Viagra is taken on an as needed basis, which means its use requires a bit of planning. If you want complete spontaneity, this may not be the drug for you.

In 2003, Cialis, the brand name for tadalafil, was also approved by the FDA to treat ED. Cialis can be used like Viagra as needed at a higher dose (typically 20 mg), or can be taken daily at a lower dose (typically 5 mg). When taken daily, Cialis offers more opportunities for spontaneous sexual encounters.

Cialis has an effectiveness rate that is very similar to Viagra, ranging from 71 percent (10 mg) to 84 percent (20 mg).[7] It requires 30-60 minutes to begin working and the effects can last up to 36-48 hours. To be clear, this doesn’t mean you will have an erection for all of that time; remember sexual stimulation is always needed in conjunction with ED drugs. Cialis’ longer duration and allowance for more spontaneity likely explains why men prefer it over other ED drugs.[8]

What Are the Risk Factors?

The hard truth is that all medications have side effects, and ED drugs are no different.

First, let’s get the scariest side effect out of the way. If you’ve seen a TV commercial for Viagra or Cialis, you’ve likely heard the warning of a prolonged erection. Although it is incredibly rare, some men taking ED drugs do experience erections lasting 4 hours or more. This is not normal, and if it happens to you, consider it a medical emergency. This condition, known as priapism, can cause permanent damage to your penis’ tissue, so you should seek medical attention right away if it occurs. Luckily, priapism is a rare occurrence, but it does have a tendency to occur more frequently in men with sickle cell anemia, leukemia, and some penile deformities.

Now for the more common side effects. These include, in order from most common to least common: headaches, flushing, upset stomach, nasal congestion, vision problems, diarrhea, dizziness, and rash.[9] Cialis can also cause back pains and muscle aches. In most cases, men taking ED medications either don’t experience significant side effects. As Dr. Fisch succinctly put it, “If you have real erectile dysfunction, you’ll put up with nasal congestion.”[10] But here is a piece of useful advice: if you do experience side effects when taking Cialis, consider switching to Viagra since it stays in your system for a shorter duration.

Beyond side effects, there is also the issue of drug interactions. You can’t take any of the ED medications if you are currently taking nitrate medications (like nitroglycerin) for heart issues. Doing so can cause a sudden and dangerous drop in blood pressure. ED medications can also interact with drugs that lower blood pressure, like alpha blockers or antifungal medications. If you are on such medications, your doctor may recommend you start with a lower dose ED drug, that you use Viagra instead of Cialis since Viagra leaves your system quicker, and that you space your other medications and your ED medication four hours apart.

Finally, it is worth mentioning that ED can be a sign of a larger health issue. Because ED is often caused by vascular issues, it may be an early detector of cardiovascular disease that should not be dismissed. Yet another reason why any man suffering from ED should seek out the expertise of a doctor.

Do These Drugs Interact with Food or Alcohol?

Let’s face it, no one has sex in a vacuum. We often use food and alcohol as foreplay to relax and get ourselves (and our partner) in the mood. But things get tricky when you are taking ED drugs.

When it comes to food, it depends on the particular drug. Viagra should not be taken with food—doing so slows down the medication’s absorption and reduces its effectiveness. This is not the case with Cialis, which can be taken on a full stomach. However, with both drugs you should avoid consuming grapefruit or grapefruit juice, since this can cause a dangerous drug interaction.

When it comes to alcohol, a glass of wine or a bottle of beer won’t hurt you. But drinking excessively (more than two servings of alcohol a day) while taking ED drugs can put you at risk. Both Viagra and Cialis relax your blood vessels, which in turn lowers blood pressure. The problem is that alcohol does the same thing. That means that if you drink too much while taking ED drugs, your blood pressure could drop to dangerously low levels. You may get light-headed, faint, or even experience heart palpitations. Both ED drugs interact with alcohol in this way, but it’s more likely to occur for men taking Cialis since the drug stays in your system for a much longer duration.

Plus, here’s something else to keep in mind. Heavy drinking is one of the main causes of erectile dysfunction, especially in younger men. So if you are suffering from ED, you already shouldn’t be drinking more than two servings of alcohol a day.

Do I Need a Prescription?

In the United States, both Viagra and Cialis (as well as their generic counterparts) require a prescription from a doctor. Interestingly, in 2018 it became legal in the UK to buy Viagra over-the-counter, so in the future this may be an option, but for now, you need a prescription.

Some men try to skip this step and buy ED drugs online. That’s a really bad idea since most versions sold online are not only illegal, they are highly dangerous. In fact, Viagra is one of the most counterfeited drugs on the market and an estimated 80 percent of online sites that claim to sell Viagra are actually selling a counterfeit version.[11] These knock offs have been found to contain chemicals you definitely don’t want to put in your body, like road paint, floor wax, printer ink, amphetamines, and rat poison!

So do yourself a favor. Go to the doctor, get a prescription, and only buy the real deal.

How Much Do These Drugs Cost?

The cost of brand-name Viagra is quite pricey, as high as $77 per 50mg pill. However, in 2017 two companies started producing a generic version of Viagra, which costs around $30 for a 50mg pill. That’s a big improvement, but it’s still a hefty price tag.

An even cheaper option is to get a prescription for sildenafil citrate which is used to treat pulmonary arterial hypertension, dropping the price down under $5 for a 100mg pill. Using this drug in an “off label” way to treat erectile dysfunction is a fairly common approach.

Cialis is not much cheaper than Viagra. A brand-name Cialis pill will cost you as much as $72 for the typical 20mg dose, or $13 for the typical daily dose (5mg). The generic tadalafil can cut the cost down to around $5 for the as needed dose or $3 for the daily dose.

At this point, you may be wondering if Viagra and Cialis (as well as their generic counterparts) are covered by your health insurance. Unfortunately, the answer isn’t clear-cut. Insurance coverage for ED drugs is hit or miss—some cover it, others don’t. You will need to call your specific health insurance company to find out.

One thing to keep in mind is that insurance companies are often more likely to cover the generic versions of these medications since they cost half the price. Another is that when an insurance company does cover the drug, it is often for a limited supply (for example, four pills per month). Anything above this amount will likely be out-of-pocket. Lastly, know that Cialis is not only used to treat ED, it also treats prostate enlargement. When it’s prescribed for this reason, it usually is covered by health insurance.

Beyond insurance, there are a number of other strategies you can use to cut down on costs. First, always shop around because prices may vary across pharmacies. Using a price comparison tool like GoodRX is a great option in this regard. Second, ask your doctor about pill splitting, which means getting the prescription at a higher dose and cutting the pill in half. Using this approach is a bit tedious but it will save you a few bucks. Third, explore the drug manufacturer’s websites because they often offer discount programs for new users. Fourth, you can use coupons and discount promotions like those offered at www.goodrx.com or www.drug.com to shave off a little from the final price.

The main point to remember is that having ED doesn’t mean the E-N-D of your sex life. There are lots of options out there, so talk to your doctor and get the treatment you need. And if you are looking for the best natural remedies for erectile dysfunction, check out my article regarding ED lifestyle changes, or my other article regarding vasodilator supplements.

CONCLUSION

It’s time to get empowered to take control of your health. Unlock the code to peak performance with the Male Method™ to regain your energy, focus and confidence to feel like a man again.

Ready to take the next steps?

Download the Blueprint

Schedule a Call

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Want more tips to optimize your health? Listen to the latest podcasts. Click HERE

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Stop ED in its Tracks

Erectile dysfunction, or ED, occurs when a man has difficulty achieving or maintaining an erection for sexual intercourse. It can be awkward and cause feelings of inadequacy. While ED can be a very distressing health issue, it can also be embarrassing to discuss with your health provider or physician.

ED is very common, with some research estimating that it affects about one in two American men over 40. (1) It’s up there with hair loss, weight gain, and low testosterone for the most popular men’s health concerns.

The good news is that there are several safe and effective ways to increase male libido and improve symptoms of ED. In this article, I’ll review some of the research on ED and provide some effective options for guys to improve their sexual performance and stop ED in its tracks.

What Causes Erectile Dysfunction?

To begin with, let’s take a bit of a look at what causes ED.

Erections occur when sexual stimulation causes the body to send out neurochemicals that relax muscles and increase blood flow to the penis. This causes the penis to enlarge and harden.

Because this process involves a complex combination of psychological input and biological mechanisms, there are a number of ways it can go wrong. Both psychological and physical factors, as well as lifestyle factors, can cause or contribute to ED. (1, 2, 3) Here are some of the most common causes of ED:

Psychological factors:

Stress
Anxiety
Depression

Physical factors:

Diabetes
High blood pressure
Nerve damage
Neurological disorders
Stroke
Blood clots
Atherosclerosis
Spinal disease

Lifestyle factors:

Smoking
Alcohol
Drug abuse
Inactivity
Other medications like antidepressants

Each of these may be enough to cause symptoms of ED on their own, but they can also occur together. So what can a guy do to prevent or treat ED?

Diet and Erectile Dysfunction

Several studies have shown that good nutrition can actually help prevent ED. If you put garbage into your body, you’re not going to get your best out of it. You want to make sure you’re fueling yourself with high-quality, nutritious foods so you can maximize your performance in all respects, including in the bedroom.

Foods to choose

In general, aim for non-processed, fresh foods and a diet rich in vegetables, healthy fats, and fish (6). The Mediterranean diet seems to be particularly effective for preventing ED. (4)

Some particular foods may be especially useful for protecting against ED. These include:

Pistachios (5)
Watermelon
Leafy greens
Beets
Dark chocolate
Oysters
Shellfish
Tomatoes
Pink Grapefruit
Onions and garlic
Cranberries
Tea
Peanuts

Foods to avoid

Some foods are known to contribute to ED symptoms, so try to avoid them. Common ones include (6):

Excessive Alcohol
Red meat
Full fat dairy
Sugary foods and drinks (7)
Foods that are high in saturated and trans fats
White bread and processed foods (8)

Supplements

Can supplements help ED? It appears that some can be effective erectile dysfunction remedies. Here are some of the better-known supplements that can help improve ED:

Panax ginseng (9)
Rhodiola Rosea (10)
Dehydroepiandrosterone (DHEA) (11)
L-arginine (12)

Exercises to Help Erectile Dysfunction

Exercise is probably the best natural remedy for erectile dysfunction. Improving cardiovascular fitness together with maintaining a healthy weight have both been shown to be especially effective at helping men achieve satisfying erections.

Cardiovascular fitness

One of the causes of ED is inadequate or impeded blood flow to the penis. Studies have shown that people with ED typically have lower heart-rate variability (HRV), which suggests reduced vascular efficiency and poor overall health. (13) And research has found that moderate and high physical activity are associated with a lower risk of developing ED (6).

When a guy exercises, and especially when he challenges his cardiovascular system, he is training his body to pump his blood more efficiently. Cardiovascular exercise can also reduce hypertension and prevent cardiovascular disease, both of which are associated with ED.

More than that, exercise also has beneficial effects on a person’s self-esteem and mental health, each of which can positively impact the psychological factors associated with sexual dysfunction. (6)

Try to get at least 150 minutes of moderate-intensity aerobic exercise a week. (14) Common aerobic exercises are:

Running
Cycling
Swimming
Playing tennis

Strength training

Strength training exercises can also help address ED. Strength training and muscle building can build self-esteem and confidence in bed. And, as a nice side-effect, a firmer physique may be more attractive to your partner.

Try to do strength training exercises for all major muscle groups at least two times a week. (14) You can get this by working out at the gym, or you can try a body-weight training exercise program.

Weight loss

Being overweight is actually one of the biggest causes of ED (6). Excess fat seems to change body chemistry and lower testosterone which lowers men’s libido. Several studies have found that when overweight guys experience healthy weight loss, their erectile function improves. (15)

Combining a healthy diet and regular exercise is a good start for guys with a bit extra belly fat to lose some weight.

Additional lifestyle changes

Besides exercising and eating well, there are a number of lifestyle changes that can help you improve your health and sexual performance.

Reduce stress

Stress is known to reduce libido and is an erection killer. It also contributes to other poor health habits like excessive drinking and smoking. If you find ways to cope with your stress, you’ll remove one possible cause of ED.

There are lots of things you can do to combat stress. Consider strategies like starting a meditation routine, connecting regularly with friends, or even seeing a therapist.

Sleep

Sleep is one of the most important factors in health, especially as we age. Research shows that individuals who do not get adequate sleep—around 7 to 8 hours a night—are more likely to suffer from ED. Sleep apnea, a condition that keeps people from getting enough air as they sleep, which in turn causes them to continually wake up throughout the night, is an especially potent cause of ED. (16)

The solution? Get enough sleep.

The best way to get enough sleep is to create habits and routines that contribute to sleep hygiene. That includes going to bed at the same time every night, making your sleep environment comfortable, and removing distractions. If you suffer from sleep apnea, discuss treatment options with your doctor.

Communicate with your partner

Open, honest communication with your partner can help build a stronger relationship and enhance emotional closeness. And emotional closeness can lead to better sex. By expressing yourself, and especially expressing your sexual desires, you can increase sexual intimacy and improve your sexual experiences.

Therapy for Erectile Dysfunction

Sometimes even with the best care of your body, erectile dysfunction can occur. Luckily, there are lots of erectile dysfunction remedies.

Pills

You’re probably already familiar with sildenafil, or its trade name “Viagra”. Tadalafil, more commonly known as Cialis, is another oral treatment for ED. Both work by helping the blood vessels in the penis relax, allowing them to let more blood in. Both require sexual stimulation to work, and erections go away after sex. They are often effective treatments, but they may not work for everyone.

Medication injections

Medicated injections into the penis immediately before intercourse is an effective ED treatment. (17) There are several possible injections, including papaverine, phentolamine, prostaglandin E1 (PGE1), or alprostadil (Caverject, Edex, MUSE). Each of these work by causing smooth muscle in the penis to relax and blood to enter.

The Priapus P shot

The priapus p shot, also known simply as p-shots or the “P-shot”, is a different kind of injection. This form of therapy essentially involves taking plasma from a person’s own blood that is rich in platelets. That plasma is then injected into the penis. So rather than medicine, this injection uses material from a person’s own body.

Vacuum therapy

With vacuum therapy, a suction device is placed around the penis. It creates a difference in air pressure that draws blood into the penis. A ring placed at the base of the penis keeps the blood in and helps maintain the erection. The device can create an effective erection for about 30 minutes, after which the ring must be removed.

Hormone therapy

Hormone therapy, also known as hormone replacement therapy or HRT, is another potential way to beat ED. Testosterone plays a role in normal libido as well as in the erectile process. Men who have lower than normal testosterone may benefit from testosterone replacement therapy. This is especially the case for hypogonadal men with an ED diagnosis. (19)

Ultrasound therapy

It’s also possible to get ultrasound therapy for erectile dysfunction. This therapy involves sending low-intensity shockwaves, which causes microtraumas. The body then repairs the tissue and generates new blood vessels as it does so. Several studies have found that ultrasound therapy can result in improved blood flow for men with ED. (20)

Penile implant surgery

For stubborn cases of ED that fail other more conservative measures, guys can get a surgically-implanted penile prosthesis. This can either be semi-rigid or inflatable, and provide an ‘immediate’ erection when desired.

Using Precision Medicine

In addition to the general advice that’s good for everyone, there may be some specific ways that an individual can address their ED and increase libido.

Precision medicine is effective because it takes into account a person’s own specific genetic make-up. They complete a DNA test, which gives them insight into how their particular body chemistry works. This allows their doctor to tailor a health program directly to how their body is set up. Some providers, myself included, offer VIP lifestyle coaching that can be an effective way to address erectile dysfunction.

Conclusion: Don’t Let ED Get You Down

Sexual health isn’t just a nice to have—it’s incredibly important to our overall health. Sex can help us stay physically active, lower blood pressure, improve closeness with our partners, and even boost our immune systems. A healthy sex life is essential for our psychological well-being, too.

ED can be a major impediment to a man’s sexual health, but it doesn’t have to be. Guys can make changes to their lifestyle to help prevent ED, and there are a number of effective medical options to treat it.

It’s time to get empowered to take control of your health. Unlock the code to peak performance with the Male MethodTM to regain your energy, focus and confidence and feel like a man again.

Ready to take the next steps?

Schedule a Call

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References

Feldman, H. A., Goldstein, I., Hatzichristou, D. G., Krane, R. J., & McKinlay, J. B. (1994). Impotence and its medical and psychosocial correlates: Results of the Massachusetts Male Aging Study. The Journal of Urology, 151(1), 54-61.
Çayan, S., Kendirci, M., Yaman, Ö., Aşçı, R., Orhan, İ., Usta, M. F., … & Kadıoğlu, A. (2017). Prevalence of erectile dysfunction in men over 40 years of age in Turkey: Results from the Turkish Society of Andrology Male Sexual Health Study Group. Turkish Journal of Urology, 43(2), 122.
Quilter, M., Hodges, L., von Hurst, P., Borman, B., & Coad, J. (2017). Male sexual function in New Zealand: a population-based cross-sectional survey of the prevalence of erectile dysfunction in men aged 40–70 years. The Journal of Sexual Medicine, 14(7), 928-936.
Giugliano, F., Maiorino, M. I., Bellastella, G., Autorino, R., De Sio, M., Giugliano, D., & Esposito, K. (2010). Erectile dysfunction: adherence to Mediterranean diet and erectile dysfunction in men with type 2 diabetes. The Journal of Sexual Medicine, 7(5), 1911-1917.
Aldemir, M., Okulu, E., Neşelioğlu, S., Erel, O., & Kayıgil, Ö. (2011). Pistachio diet improves erectile function parameters and serum lipid profiles in patients with erectile dysfunction. International Journal of Impotence Research, 23(1), 32-38.
Maiorino, M. I., Bellastella, G., & Esposito, K. (2015). Lifestyle modifications and erectile dysfunction: what can be expected?. Asian Journal of Andrology, 17(1), 5.
Adamowicz, J., & Drewa, T. (2011). Is there a link between soft drinks and erectile dysfunction?. Central European Journal of Urology, 64(3), 140.
Dhindsa, S., Miller, M. G., McWhirter, C. L., Mager, D. E., Ghanim, H., Chaudhuri, A., & Dandona, P. (2010). Testosterone concentrations in diabetic and nondiabetic obese men. Diabetes Care, 33(6), 1186-1192.
Jang, D. J., Lee, M. S., Shin, B. C., Lee, Y. C., & Ernst, E. (2008). Red ginseng for treating erectile dysfunction: A systematic review. British Journal of Clinical Pharmacology, 66(4), 444-450.
Brown, R. P., Gerbarg, P. L., & Ramazanov, Z. (2002). Rhodiola rosea: A phytomedicinal overview. HerbalGram, 56, 40-52.
Reiter, W. J., Pycha, A., Schatzl, G., Pokorny, A., Gruber, D. M., Huber, J. C., & Marberger, M. (1999). Dehydroepiandrosterone in the treatment of erectile dysfunction: a prospective, double-blind, randomized, placebo-controlled study. Urology, 53(3), 590-594.
Chen, J., Wollman, Y., Chernichovsky, T., Iaina, A., Sofer, M., & Matzkin, H. (1999). Effect of oral administration of high-dose nitric oxide donor L-arginine in men with organic erectile dysfunction: results of a double-blind, randomized, placebo-controlled study. BJU International, 83(3), 269-273.
Harte, C. B. (2013). The relationship between resting heart rate variability and erectile tumescence among men with normal erectile function. The Journal of Sexual Medicine, 10(8), 1961-1968.
Center for Disease Control and Prevention. (n.d.). How much physical activity do adults need? https://www.cdc.gov/physicalactivity/basics/adults/index.htm
Dallal, R. M., Chernoff, A., O’Leary, M. P., Smith, J. A., Braverman, J. D., & Quebbemann, B. B. (2008). Sexual dysfunction is common in the morbidly obese male and improves after gastric bypass surgery. Journal of the American College of Surgeons, 207(6), 859-864.
Zias, N., Bezwada, V., Gilman, S., & Chroneou, A. (2009). Obstructive sleep apnea and erectile dysfunction: still a neglected risk factor?. Sleep and Breathing, 13(1), 3-10.
Duncan, C., Omran, G. J., Teh, J., Davis, N. F., Bolton, D. M., & Lawrentschuk, N. (2019). Erectile dysfunction: A global review of intracavernosal injectables. World Journal of Urology, 37(6), 1007-1014.
Scott, S., Roberts, M., & Chung, E. (2019). Platelet-rich plasma and treatment of erectile dysfunction: Critical review of literature and global trends in platelet-rich plasma clinics. Sexual Medicine Reviews, 7(2), 306-312.
Jacob, B. C. (2011). Testosterone replacement therapy in males with erectile dysfunction. Journal of Pharmacy Practice, 24(3), 298-306.
Gruenwald, I., Appel, B., Kitrey, N. D., & Vardi, Y. (2013). Shockwave treatment of erectile dysfunction. Therapeutic Advances in Urology, 5(2), 95-99.

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What Your Wearable Tech And Biometric Data Are Telling You About Your Health

Wearable tech devices have been around for a few years now, and with each update, they get more advanced. These these cutting-edge tools are incredibly useful whether you’re a trained athlete, a workout enthusiast, or simply want to increase your awareness around your overall physical activity.

Now we can use the data from these devices to track our stress levels for optimizing our immune system. We can do this by removing triggers that can have a negative effect on our body’s natural ability to fend off disease.

Wearable devices have certainly evolved from their humbler beginnings as basic step counters, heart rate/activity trackers or reminder systems. Now they offer an immense amount of specific biometric data that can be actively interpreted for optimum performance.

This means you’ll have access to a slew of detailed metrics. These metrics can be analyzed in order to bring some precision into your decisions about your body’s function during both exercise, rest periods, and sleep. You can actually optimize your health in a much more precise way.

In fact, you can track and manage another key aspect of health: your stress level. Stress and immunity are intertwined. Using the information provided by wearable tech devices through direct awareness of your body’s function means that can offer real-time cues into stress triggers. And as we all know these stress triggers have a huge impact on your immune system, positive and negative. The more you know about how your body is performing, the sooner you can pivot away from the stress negatives that can have a serious impact on your immune system.

Track Your Physiological Data On A Wearable Tech Device

You no longer have to guess what’s happening inside your body or how to improve your performance. Tracking your physiological data on a wearable tech device, and use it as a tool for specific modifications to your behaviors, diet, or environmental factors,

Biomarkers – such as Heart Rate Variability (HRV), blood volume pulse, blood and muscle oxygenation, are accessible through wearable tech devices. These biomarkers add a whole new dimension to your awareness (and adjustment) of your body’s performance.

The coolest part? Many devices are also hard at work while you sleep, busily detecting important metrics. These devices give you fascinating and useful details about sleep quality and patterns. Both sleep quality and patterns have an incredible impact on your body’s overall performance day or night. What’s more, this information speaks volumes about your overall stress level. All the while, your immune system could be really struggling as a result.

Let’s take a closer look at biomarkers and the way we can learn extensive detail through current wearable tech devices.

Learn Your Levels: Establish Your Biometrics Baseline

The more you know about your body’s performance during activity, rest, and sleep, the more you’ll be able to exert control over improvements that will get you closer to your peak performance. You can be leverage data that points to excessive stress levels or stress-relieving activities or routines that will strengthen your immune system, too.

The actionable insights that come from the data on your wearable tech device put the power in your hands.

Biomarkers related to heart activity, in particular, are some of the most essential data collected from a wearable tech device. This can effectively allow you to see what’s happening within your cardiovascular system.

You can then monitor new activity to compare values when this baseline activity has been established. Plus, you can locate points of stress that can be reduced thanks to this monitoring process.

Wearable tech devices that measure your body temperature (even while you sleep, such as the Oura Ring) deliver data related to your sleep performance. By comparing that value to values from earlier nights, it indicates your body temperature baseline and any variations from it. That means that you can use that data to make precise adjustments as needed.

Simply put: remove a lot of guesswork by learning your levels and establishing a baseline. Now you can paint a far more complete picture of your body’s performance. Using this data, then, provides actionable insight to make strategic adjustments in your behaviors, diet, or environment. All of that can improve your physiological performance.

Wearable Tech Results: What We Can Learn From Heart Rate Variability Data

A person with a healthy heart – and without a pacemaker – has variability in their heart rate, both in the pace of beats and in the interval between the beats. For example, if your resting heart rate is 60 beats per minute, your heart isn’t beating every second on the second. The interval varies just slightly between each beat.

If you’ve ever seen an electrocardiogram (ECG) reading, you’ve noticed subtle differences in the distance between the beat measurements. This indicates that both branches of the autonomic nervous system are working well in a healthy heart.

A well-functioning parasympathetic nervous system assists the heart to slow down during rest. If the heart rate and HRV are still elevated while at rest, this may be an indicator that the autonomic nervous system is not functioning properly, creating more stress on your system. Locating and modifying these points of stress is a great way to use the data gleaned from your wearable tech. It puts a bit more control into your hands. As a result, you can make real-time changes that will impact you right away.

I’ll give you a great example of how this data can be used. I wear a tech device to regularly track my biomarkers, and I saw a change in my HRV and stress levels that made me look twice. My wife and I like to enjoy date nights twice a week, and I noticed that the next day, my HRV and stress levels were way up. It took me a minute, but I realized that it was the glass of red wine that I was having with dinner that was causing this effect. So now I opt out of the glass of wine and removed that negative effect.

Can your Garmin Smart Watch detect coronavirus?

Garmin and scientists from top universities and institutes around the world are actively researching whether wearable devices can help identify early indications of coronavirus.

“The premise is actually quite simple. (1) An elevated heart rate is an early sign of a common cold, the flu or coronavirus. (2) Garmin smartwatches have built-in heart rate monitoring at the wrist. Put the two together and society could have an extremely helpful tool for early indications of the virus on a mass scale.” REF

We are just at the forefront of what we can do with wearable tech and all of the data provided to us.

Wearable Tech Results: What Sleep Data Can Tell You About Your Body

In the dark ages (or probably even a lot more recently) we used to head to bed and hope for the best, shooting for about eight hours if we were lucky. Perhaps we knew we weren’t sleeping well because we felt like total garbage the next day. And we had a hard time concentrating on pretty much anything. Or maybe we slept great one night, and not-so-great for the next two nights, and had no idea why.

It was a pretty good mix of guessing, making assumptions, and blindly trying different things to figure it out. I’ve even heard of some people just kind of resigning themselves to the idea that well, they’re just “not a very good sleeper.” So untrue!

With wearable tech devices hard at work even while we sleep, sensors that track body temperature, heart rate, blood and muscle oxygenation (among other things) deliver a lot of valuable information. This incredible information can uncover clues for helpful insight that you can then use to troubleshoot.

The Oura Ring and Garmin Watches are high-performing devices that collect biometric data about your body’s sleep performance. This is hugely valuable. You can uncover otherwise hidden patterns that have a serious impact on your waking hours and overall health.

SLEEP STAGE TRACKING (REM, DEEP, LIGHT)

Tracking your nightly sleep cycle delivers huge insight as your brain makes its way through the three individual stages of sleep. Interruptions within these cycles, plus the actual timing of deep, REM, light sleep, and possible awake time during the night can point to areas that can be corrected.

Here are a few other key ways that the wearable tech can deliver important data about you.

RECOVERY OPTIMIZATION
RESTING HEART RATE
HEART RATE VARIABILITY (HRV)
STRESS LEVELS
CALORIES
BODY TEMPERATURE TRENDS
RESPIRATORY RATE
DAILY ACTIVITY GOAL
ALWAYS ON – DAYTIME ACTIVITY TRACKING
STEPS AND CALORIES
INACTIVITY ALERTS
ACTIVITY BALANCE

SLEEP RESULTS: WHAT TO DO WITH THEM

When it comes to sleep data, any patterns that demonstrate a problem can be used to troubleshoot your way towards a better night’s sleep. You can make precise adjustments to behaviors, diet, and environmental factors.

For example, if your device reports a rise body temperature around 2 am for about two hours, this might point to some easy-fix issues in the room. Try wearing lighter clothes to bed but adding an extra blanket, which is easily removable without much effort. Or, add a fan to the equation. Track your new results for the next few days.

The point is this: listen to what your body is telling you with the help of data collected while you’re asleep. It’s a key step to making the kinds of adjustments that will improve both the quality and the duration of your sleep.

The human immune system is remarkably flexible and resilient – but as we age, as with everything else, our bodies’ ability to cope with stressors can lead to changes in immune response. That means that what worked for us in our 20’s and 30’s might require additional adjustments. Quite frankly, no matter what the age, sleep is incredibly important for total body health.

Sleep data provides us with real-time information to alert and inform us of both the cause and the effect of sleep issues and the cascading effects on health. It’s in the sleep data these wearable tech devices really shine.

You can read more about using wearable tech devices to improve your sleep quality and quantity here.

Wearable Tech Results:

How To Use Your Muscle Ox % (or SmOx%) Data

If you work out a lot and you’re using a wearable tech device, take a look at versions that measure another important biomarker: Muscle Ox %.

Muscle Oxygenation Percentage is essentially the balance between oxygen delivery and oxygen consumption within the muscle tissue. To simplify, oxygen delivery is the amount of oxygen available for use within the system. It’s the oxygen you’re taking in while you work out. Oxygen consumption describes the efficiency of the muscle as it uses that available oxygen. Muscle Ox % varies, but most people will exhibit levels between 50% to 70% when at rest.

Moxy Monitor

The Moxy Monitor was designed for anyone who wants to maximize their exercise performance. This smart device measures the Muscle Ox % while muscles are under exercise or athletic stress.

The Moxy Sensor (within the Moxy Monitor System) utilizes light-emitting diodes and photodetectors, creating a spectrometer that measures muscle oxygen. It’s totally portable, water-resistant, and weighs less than a sports watch. The internal data recording allows Moxy to be used even where radio transmission of data is difficult (like underwater). It’s designed to measure muscle tissue through up to 12mm of fat layer thickness.

So how do you use this information? Glad you asked. As you’re working out, the Muscle Ox % being monitored is guiding your training process by knowing exactly how your muscles are handling the workout. If the Muscle Ox % is balanced, you’re training at a level that’s steady and sustainable.

Rising Muscle Ox % levels mean that your muscles are consuming more oxygen than what’s being delivered by your blood flow, and that means that you’re reaching capacity on muscle activity.

Avoid Injury Risks With Precision Data

You won’t need to guess if you’re in the danger zone with your workout. Your wearable tech device sends you data that indicates that your muscles are consuming a lot more oxygen than what’s being delivered. This means that you’re training at a pace that’s not sustainable – you’re burning out and risking injury.

You can avoid that by paying close attention to the recovery phase.

You entered the recovery phase once your tracker reflected lowering levels. Your device is tracking data that points to less oxygen use by the muscles and more available oxygen within the blood flow. This is the safe zone after a training period.

Tracking this Muscle Ox % data in real-time makes it possible to adjust your athletic training by operating from a place of knowledge rather than a feeling. It means that you can now build peak performance with precision thanks to biomarkers. You can also lower the risk of painful or damaging muscle fatigue that could take you out for a few days (or worse).

WHAT TO DO WITH THE MOXY MONITOR DATA

You can make precise changes, thanks to the wide range of real-time data about your muscle performance. For example, some athletes discovered that they were lacking in the warmup process, which actually decreased their performance and increases the chance for injury. The physiological data was visible, trackable, and actionable.

Having your hands on this level of specific biometric detail provides insights on the overall intensity and fatigue level during any workout. Here’s a visual summary of this information.

If you want to learn your levels and establish a baseline for your typical Muscle Ox % during workouts, get started with a basic workout. Choose one that you’re already really accustomed to doing from start to finish, including recovery time. Maybe it’s one of your easier sessions that you can then use as a performance guide to measuring your general muscle and blood flow biomarkers. Pay attention to your sleep factors, Heart Rate Variability and heart rate patterns across the next few days to see how and when your workout routine shows its effects in those areas.

If there’s a data spike that is leading to a negative (such as disrupted sleep, increased HRV the following day, and so forth), adjust the time of day for your workout if that’s an option for you and note the effects of that change.

Wearable Tech is Just A Start

Wearable tech devices deliver fascinating physiological data, and it can be eye-opening.

What to do if you uncover concerning patterns from your wearable tech device? Consult with your physician – no two bodies are the same. Don’t delay bringing this data to the doctor’s office if you see something that may point to a larger issue. A specific factor could be present, which requires medical attention.

Today’s technology provides fantastic actionable insights a day-to-day level.

Hopefully you’re feeling good about your wearable tech device and enjoying the hands-on approach to biomarker data. However, it may feel like the data is kind of daunting to interpret. I’m happy to work with you in tandem with your new technology.

Now more than ever, we are looking for ways to improve our health and our immunity, which means that wearable tech devices fit right into this discussion. This physiological data gives us clear insight into what our bodies are doing even during sleep. You might be surprised to find a few unknown spikes or triggers that, once removed, will result in a more optimized immune system. Which of course means an overall greater sense of well-being.

THE POWER OF WEARABLE TECH, PRECISION PERFORMANCE DATA INTERPRETATION, AND APPLICATION WITH AN EXPERT

Put the power in your hands with wearable tech devices and Precision Performance Data Interpretation and Application with me. Get started here.

Together, we can develop your action plan based on the information that your tech device is giving you, and we can get you to peak performance for optimized health.

Upgrade to Male™ 2.0 – Schedule a Consult!

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With the Male 2.0 Method, I test your DNA, interpret the results, and create a customized strategy just for you. This plan is specific to YOUR individual genes and lifestyle. It will improve every area of your life, from your health and professional productivity to your overall longevity and total wellbeing. Male 2.0 gives you the actionable tools you need right now. It reveals what you need to customize and design your future limitless self.

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I look forward to working with you to take your health goals to the next level.

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COMING SOON TO AMAZON

In Male 2.0^™, Dr. Tracy Gapin has turned everything we once thought we knew about men’s health and performance upside down. The old model of how to be “a man” is broken. A man who works himself to death. Unfortunately, a man who tries to NOT get sick but isn’t really healthy either. And a man who takes a pill for every ill but is never really cured. That was Male 1.0. Now, imagine being THE MAN ─ owning your performance in the bedroom, the weight room, and the boardroom. Living a fully optimized life. Becoming limitless. This is Male 2.0!

Tracy Gapin, MD, FACS is a board-certified Urologist, Men’s Health Expert, Author, and Professional Speaker. Using state-of-the-art biometric monitoring, nutrition and lifestyle intervention, Dr. Gapin coaches Fortune 500 executives and evolutionary leaders of business, sports medicine, and high performance. He specializes in cutting-edge precision medicine with an emphasis on epigenetics, providing men with a personalized path to optimizing health & performance.

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