How You Can Become A Biohacking Expert

Biohacking to optimize men's health

Biohacking is an incredible way for intelligent men to take their health and lives to the next level. You can essentially learn and “hack” your own body to be more productive, energetic, and vital.

But there’s a lot of material about biohacking out there… and not a lot of clarity.

So how do you know which hacks will and won’t work for your body? Which biohacks are actually going to affect your biology?

In this article, I’m going to give you some pointers to start navigating the vast and overwhelming world of biohacking, so you can become an expert safely, swiftly, and successfully.

So let’s start hacking!

What is biohacking?

Biohacking is, in essence, hacking your biology. It’s a form of self-improvement outside the conventional box of medicine.

Our bodies are affected by everything around us: food, environment, genetics, movement, and even our belief systems. You’ll even have a different biological response based on smells, sounds, and feelings around you. Your brain responds differently to jazz than to techno than to oldies rock. Your body is more energetic in certain lights than in others.

But not everyone is affected the same way by the same factors. Our bodies are complicated and unique.

Optimize your Health with Dr Tracy Gapin. The body is a complex system.

Biohacking has shown the medical world something invaluable. Humans are more than their genetic blueprint. We’re even more than our food. We are the sum of the entire world around us.

Even more importantly, biohacking tells us that we have control over our health, wellbeing, and life. You can change the variables to impact how your body reacts in certain situations.

So how can you get started with biohacking?

Biohacking isn’t consistent

This is where we lose a lot of men who aren’t committed enough to keep going. Because there aren’t any right or wrong answers when it comes to biohacking. It’s not black and white. It’s a lot of trial and error, which can feel exhausting at first.

Everyone has a different body composition, which means everyone will have different biohacking needs and reactions. As a basic example, you might need 1,800 calories in a day to maintain your weight, but your buddy might need 2,400 calories to maintain the same weight. Or you have a deficiency in vitamin D, while your buddy gets a lot of sun but is deficient in vitamin B12.

Everyone’s needs are uniquely theirs, which means their biohacking plan has to be personalized as well.

Get your edge back. A men's health and precision performance program.

Moreover, everything we do works together—or works against each other. The food you eat impacts your supplements and medications, which affects your fasting days, which impacts your workouts. There are endless variables, which can make it even harder to keep track of it all.

That’s why you have to keep track of it all. You want to do your research to see which biohacks might work for you, and then you want to keep a record to see if they actually are or aren’t working effectively for you.

In the rest of this article, I’ll teach you how to research and discover biohacks and then how to maintain records to determine their efficacy for you.

(I’ve repeated the phrase “for you” a lot because I want to emphasize that biohacking is an entirely personal process, designed and crafted FOR YOU.)

Researching biohacks

Determine what you want to improve.

You don’t want to just start throwing around biohacks and hoping one sticks. Think about which area(s) of your health you want to change. Create a list, and pick the one or two that are most important to you for the time being. For example, you might want to boost your productivity. When you boil “productivity” down, you really want more focus and attention so you can be more productive during the day. Now you have your starting point for your research!

Read studies.

Real research is the best research. You want to pull the majority of your info from legitimate studies and experts, like PubMed or ScienceDirect.

Still, keep in mind that experts aren’t perfect and no study is fool proof. Everyone’s biology is different, which means your reaction could be completely different than those in the study.

Research is constantly changing as well. Different methods and processes can come out with different results that may or may not have an impact on you specifically.

Plus, studies are made to isolate variables. So if they’re looking at the effects of vitamin C, they’ll remove all other supplements and variables so they can see just what the impacts of vitamin C are alone. That means if you take vitamin C and vitamins D and B12, you might see a different effect than isolated vitamin C.

Studies are a great way to determine the safety of a biohack and how it might impact your body, but even the strongest research won’t give you the full story. Your body is a system of interdependent networks, and nothing works in isolation—so studies in isolation also aren’t the end-all-be-all. You’ll need to try it for yourself and keep a log of your results to truly understand the impact (which I’ll dive into more below).

No amount of research will give you complete certainty.  


Look at online communities.

There are thousands of online health forums—some better than others. Forums, communities, and Facebook groups like Smart Men’s Health, are a great place to get ideas and see how people like you are implementing biohacks in their daily lives. This is a cool way to learn more about your interests and get an “inside scoop” in the biohacking world.  

As always, though, use your judgment. Everyone has the right to their opinion—but you don’t need to listen to all of them. Take in opinions and ideas, and then formulate your own.

Take notes.

The more notes you have, the better. As you’re researching, it can and will get overwhelming at times. There are going to be hundreds of experts contradicting one another. Everyone has an opinion, and those opinions may or may not be legitimate.

You could spend hours getting lost in the research. But note taking can help narrow your search and focus on those areas that matter most to you. Plus, you’ll have notes you can draw on moving forward if you choose to try out the biohack. This can be really useful when you’re looking at the effects of the biohack.

Most importantly: take note of safety. Don’t try a biohack if there are any cautions or dangers that are known and present.

What do you care about?

When doing your research, you especially want to take note of the following information, especially with regards to supplements.

Method: What are the best ways to utilize this supplement or hack? For example, supplementing with folate is healthy. But most formulas use folic acid, which doesn’t replace bioavailable folate. In fact, folic acid may cause methylation, which can impact your epigenetic expression. Another example might be B12 vitamins versus B12 shots, which can have completely different reactions based on the rest of your regimen. While researching, you want to research how different forms of utilization impact safety and efficacy.

Ingredients: Every single ingredient on the label matters. No supplement is completely isolated without inactive ingredients. So you want to take different ingredients and variables into account, especially with regards to your supplements. Keep in mind that there are no standards for supplements, so manufacturers may not even list all of the ingredients (especially if they’re toxic or unhealthy). I recommend looking up the labels online to get a fuller depiction of what’s actually inside the bottle.

Brand: I’ll repeat- there are no federal controls on supplements like there are with prescription drugs. All quality assurance and testing is performed by the company or a third party hired by the company. That means brand reputation is one of the most important aspects to determining the efficacy of the bottle. Look at reviews and discussions about the brand to ensure it’s legitimate and safe.

By the way, expensive doesn’t always mean better. A higher cost should be associated with higher quality ingredients—but make sure the reputation and reviews reflect that!  

Dose: How much you’re actually getting has a huge impact. Sometimes, one dosing of a product can offer healing benefits, but just a few more milligrams and it can be lethal. For example, aspirin is a great way to manage pain, but you can do serious (if not deadly) damage if you take too much. Supplementing with 5mg of zinc may be healthy, but 50mg can actually be dangerous. It’s not even that dosing is always fatal, either, but it may have more side effects. Red light therapy on a weekly basis may have positive anti-aging impacts, but multiple times per week can lead to dryness and dehydration.

Still, some doses can actually be lethal. Be aware of the LD50, which is the Lethal Dose 50%. This refers to the dose that would kill half of the test subjects. You want to make sure you’re aware of maximum dosage levels and lethal levels.

Don’t get scared off here. Even water can kill you in large quantities. The goal is to be aware of effective dosing and reduce your risk of taking too much. When in doubt, start with the lowest possible dose and work your way up.

Use it as a trial.

You’re never going to be completely confident with a biohack, no matter how much you research it. You simply need to use your common sense and try it out!

Remember that nothing is set in stone. The whole purpose of biohacking is trial and error to find what will best work for you.

I’ll repeat: don’t get risky here. Don’t try out dangerous or potentially lethal biohacks. That’s not worth the potential “error.” You’ve got one body. Keep it simple.

Start with low-risk hacks.

Get into the swing of things with low-risk hacks that are well researched and easy to implement. Some common places to start with biohacking:

  • Watch the labels on your food, especially your produce. Switch to organic fruits and veggies. Go for grass-fed beef and pastured eggs.
  • Incorporate more grass-fed butter, like Kerrygold, in your diet. Ghee butter is another great alternative.
  • Reduce your sugar intake. (You’ll actually have more energy when you have less sugar.)
  • Use a foam roller to ease aching and sore muscles.
  • Drink structured, alkaline water.
  • Go outside more to breathe fresh air and get sunlight.
  • Take a cold shower.
  • Meditate and be grateful. It actually changes your brain chemistry!
  • Listen to brainwave frequencies. Beta frequencies make you more awake and alert; alpha puts you into a meditative state; theta accesses your subconscious mind; and delta puts you into a deep sleep.  

Wait, those are biohacks? Eating butter is a biohack? Yup! It doesn’t have to be scary or hard. It’s about understanding how to fuel your body in a way that works for you.

But, putting butter in coffee might work for you, but it doesn’t work for your lactose intolerant friend. That’s where understanding your body and keeping a record comes in.

Biohack recordkeeping

So you’ve done all the research. You may be feeling a little bogged down, and you’re not really sure which way is up.

How do you know what actually works?

Unfortunately, you don’t know if it’s going to work… until you try it.

And even after you try it, you won’t know for sure unless you do some serious analysis with how your body reacts to it, especially in relation to all of the other variables going on in your life.

It’s time to make yourself a science experiment—and have fun doing it! You’re about to embark on a journey that can completely hack your mind, body, and wellness to take your life to the next level. Every “experiment” or trial you run is ushering you to the next step… so take notes, be thorough, and stay pumped!

It’s time for you to keep a daily log of everything going into your body and going on around you. You want to understand exactly how your body is responding to the smallest moments and changes, so you can amplify ones that work and negate those that don’t.

But how do you keep a biohacking log?

Choose your variables.

What are you actually going to try out? You want to list all of your variables, including constants and ones you change, so you can understand how the different factors are interacting.

Some common variables you’ll want to track:

  • Food/nutrition (especially macros and micros ratio)
  • Sleep quality and quantity
  • Intermittent fasting
  • Movement (exercise, daily activity)  
  • Supplements (brand, dosing, etc.)
  • Light exposure and spectrum (quality)
  • Air quality
  • Stressors
  • Water intake and quality
  • Organic vs non-organic
  • Mold and chemical exposure
  • Toxin intake
  • Illness
  • External events (happy, sad, or other)

The time you do everything is also important. For example, when are you eating? Eating carbs first thing in the morning might leave you tired, but a carb mid-day snack might be helpful for you to finish off the workday. Or, when are you going to sleep? This could impact your circadian rhythm and sleep quality.

The more variables you log—no matter how small—the easier it will be to track the outcomes.

Create your results.

What happens when you change certain variables? How do you feel?

I recommend that you come up with a list of decently quantifiable results, so you can easily measure and analyze your progress. Some results could include:

  • Energy
  • Focus
  • Awareness
  • Mood
  • Productivity
  • “Flow” or creativity
  • Clear headedness
  • Bloated (physical heaviness)
  • Muscle stiffness and soreness (inflammation)
  • Stress resiliency
  • Emotional acuity
  • Endurance
  • Performance
  • Recovery time
  • State of mind
  • Body temperature

Then, you might rate each of these on a 1 to 5 scale. This can help you compare results on a daily and long-term basis.

Ask reflective questions.

Your log doesn’t have to just be about data. Make it a living document. Include speculations, uncertainties, thoughts, and ideas. These might come in handy in the future.

For example, you could add a note: “Took my vitamin C at 9am instead of 8am and felt stronger. Maybe I need to take it with breakfast?” This essentially creates a theory for yourself that you can test at a later date.

The more you include your thoughts and feelings, the easier it will be to evaluate results.

Keep it simple—or complex.

Make your log as simple as you want… or as complex as you want. The goal is simply to make the log easy enough for you to use that you will actually utilize it on a regular basis.  

I recommend using Evernote. You can sync the mobile app with your desktop, so you can take notes anywhere and everywhere. It’s free and easy to use, so you’ll be eager to keep up with it.

Make sure you use a secure tracking application. You’re essentially logging your own health, so you don’t want any information getting leaked. Be careful and aware of what you’re putting out there.

Tip: If you use Evernote or another centralized tracking app, create your own hashtags so the documents are easily searchable. For example, #dropped could signify that you stopped using a certain supplement. If you want to find the day you stopped taking zinc, you search #dropped and #zinc to find it!

Tip 2: Save every document. The goal is to track your changes, so you don’t want to delete old information that could be important in your scientific quest.  

Make changes one at a time.

Don’t throw yourself into a bunch of biohacks at once and hope they all stick. Like any good science experiment (which you’ve now become), you want to test one variable at a time.

Everything—and I mean everything—interacts with one another. Your supplements could interfere with other supplements and medications. Or you go to an infrared sauna to detox but you take a supplement that is preventing your detox. Or you listen to music that stresses you out more and doesn’t let your body relax in the sauna. Too many variables can make understanding your biohacks a challenge.

Be sure to look at patterns and correlations. When you change a variable, there might be an unexpected reaction. That doesn’t necessarily mean that specific variable or supplement is bad—it just might be reacting with something else you’re taking. So it’s important to test out different thoughts and theories before casting off a biohack altogether.

Why use a log?

For some guys, a log seems like overkill. “I can think about stuff and know how I’m feeling, so why does it matter?” But it does matter. The little nuances of your health can make a big difference. And if you’re entering the biohacking world, you’ll quickly start to realize that a thousand different variables can impact your wellbeing. Keeping track of them will help you understand what works, what hurts, and where different interactions are coming into play.

It also helps train your brain to notice different aspects of your health. You learn how to assess yourself on a deeper level to see how the world and your lifestyle impact you. This can show massive results in the long run by putting you into a health-first mindset. The more attuned you are to your body, the easier it will be to improve your health and implement healthy biohacks.

All the research in the world can’t compare to your own feelings and intuition. If you listen to what your body is telling you, you’ll be able to understand how to hack your own bio in the most effective way.

Your framework

You’re doing the research and you’re keeping a log. In the meantime, you also want a separate log specifically for everything you’re currently using to biohack, especially medications and supplements. We refer to this as your “framework.” It’s essentially a list of all of the biohacks that are supporting your body—aka the structure or framework of your “building”. (Your body is a temple.)

Your framework sheet is basically just a reference so you can see exactly what you’re taking at any time. This can help you make effective comparisons and change variables, but it’s also useful when you’re talking to a medical expert or genetics coach. You hand them your framework sheet and it’s essentially a master list of everything you’re taking. This allows the medical professional to ensure safety and optimal health.

What should you include on your framework?

  • Supplements, prescriptions, drugs, vitamins, herbs
  • Dose (how much of each; make sure to confirm units)
  • Form (how are you taking each, like a pill or an injection)
  • Frequency (how often do you take it)
  • Brand
  • Exercise and nutrition routines

Essentially, you can include any variables (even light therapy, saunas, or air quality) on your framework to give your doc the full picture.

Note: If you take a formula supplement or multivitamin, make sure you itemize everything within it on your master sheet as well.

Whenever you add or remove something, save your framework sheet as a separate version. This will give you a history of frameworks, so you can compare how you were feeling with each set of variables.

Conclusion

P.S. Remember that some substances are actually dangerous. If there’s a biohack you’re not sure about, talk to a professional before trying it out.

Biohacking requires a lot of research, critical thinking, and testing. But it’s worth it. When you find a hack that works for you—whether it makes you more focused or energized or happier—then you’ll see what this biohacking craze is all about.  

Your body is constantly changing, so biohacking never stops. If you get into a groove of research and log keeping, though, you’ll quickly start to learn more about your body and how it handles the world around it.

This self-awareness can (and will) ultimately lead you to a significantly enhanced life, health, and wellness.  

Are YOU ready to start biohacking?

The best way to hack your body is to make changes at its very core and foundation… with your genes!

With my genetics coaching, I use testing and analysis to look at your genetic makeup and epigenetic expression to understand exactly how and why your body is working today. Together, we then create a personalized lifestyle plan, one variable at a time, to bring your body into its peak state.

Want to learn more? Download my FREE Edge Blueprint for Men eBook. You’ll learn how to hack your biology to maximize testosterone, optimize performance, and take your life to the next level!

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Tracy Gapin, MD, FACS – Board Certified Urologist in Sarasota, Men’s Health Optimization Expert and Medical Director of Sarasota Apeiron Center for Human Potential. Founder of www.SmartMensHealth.com    

Stress Less, Live More: The Neuroscience Behind Meditation

Your stress is literally killing you.

Stress has a serious impact on mental health. Stress can quickly deteriorate into anxiety and depression, which drastically worsens your quality of life. In some cases, it can even lead to suicide. Suicide is currently the 10th leading cause of death in the United States. In 2017, white males in middle age accounted for 77.97% of suicide deaths.

But it’s important to recognize that the impact of stress is not just mental. Stress impacts you physically as well.

When you’re stressed, your body releases cortisol and adrenaline. These are the hormones that control your fight or flight response. Stressing literally puts your body into a constant state of unrest, thinking it needs to fight something or run away as fast as possible. This gets pretty exhausting. So you use up energy on “fighting” nothing but your own brain. 

Elevated cortisol levels have been associated with low testosterone. And low testosterone is linked to a lot of health concerns, including anxiety, poor sleep quality, lowered sex drive, weight gain, reduced muscle mass, infertility, and more. Learn more about testosterone here.

Stress has been linked to:

  • Heart and blood vessel damage
  • Lowered immune response
  • Impaired memory and cognitive abilities
  • Infertility
  • Premature aging
  • Worsened quality of sleep (which has its own slew of health problems, even down to the genetic level)

When you feel stressed, you just don’t perform to your full potential. Life seems a little duller and foggier, and you can’t seem to get your legs beneath you. Every area of your life seems to start to unravel, even if it’s not related to your primary stressor.

Stress has even been proven to cause early mortality (aka you’ll die sooner)!

Read: Epigenetics- Does Stress Affect Your Genes?

Enter meditation.

Meditation has become the hottest trend in healthcare right now—and for a good reason. It’s proving to be one of the best ways to take control of your physical, mental, and emotional health

Meditation isn’t new. Meditation practices go back to the 5th century BCE (and likely even earlier). But the practice has become more popular recently as more and more research is proving that meditation has seriously positive impacts on mental and physical health, from reducing stress to improving productivity—to even extending your lifespan!

meditation
I know what you’re thinking. “I barely have time to drink water, let alone time for meditation.” Or, “I’m not into all that spiritual stuff.”

First, meditation takes no more than five minutes a day. And I’ll give you tips to do it when and where it’s most beneficial for you.

Second, Meditation isn’t only for the spiritual (although it can definitely help you connect more with your spiritual side, if that’s a goal of yours). Meditation is proven to literally mold your brain to think more critically and creatively while reducing stress, anxiety, depression, pain response, and negative emotions.

Let’s take a look the benefits of meditation and how meditation scientifically impacts the brain. Then, I’ll give you some simple tips to get you started with mindful meditation today. (It really is that simple!)

 

Benefits of meditation

Meditation promotes:

  • Relaxation
  • Reduced mental chatter
  • Quality of sleep
  • Focus and attention
  • Positive shifts in mood, including more compassion and less aggression
  • Health and wellness
  • Less stress, depression, and anxiety

Meditation has one huge benefit: it helps you stress less. It helps you better manage long-term stress and respond to short-term stressors. The practice literally trains your mind and nervous system to see stress as positive and manageable, which can completely transform the way you handle life.

Meditation is the most effective way to ease your stress. Studies prove that mindfulness practices literally rewire your brain to feel less stress and more positivity. And when you feel better, it’ll radiate to other parts of your life like your physical health, work, productivity, relationships, hobbies, and more.

We’ll delve even deeper into these benefits when we talk about how meditation scientifically impacts your brain below.

Neuroscience of meditation

All of those benefits are proven. It’s not just that meditation makes you feel better—which it does. But it actually changes the structure of your brain. Researchers have been surprised at the results they’re seeing when they take a look at MRIs of brains experiencing meditation practices.

Neuroplasticity is a complex topic, but here are the basics for our purposes in this guide. Neuroplasticity refers to how the brain can actually reorganize by forming new neural connections. This process can happen throughout life. New neurons appear in response to injury and disease, but they also show up in response to new situations or changes in environment. This means the brain is malleable, so your mind can actually physically change and improve based on external stimuli.

Meditation is a strong stimulus that can change the brain’s structure and actions.

Meditation impacts an entire network of brain regions.

In a review of 21 neuroimaging studies, researchers found that there were eight brain regions that were permanently altered in 300 expert meditators (who’d been practicing for awhile). It’s interesting to notice which areas of the brain are impacted long-term by meditation, because it says something about how meditation influences our thoughts processes:

  • Hippocampus: involved in memory formation and emotional responses
  • Rostrolateral pre-fontal cortex: associated with meta-awareness (awareness of entire world), introspection, and processing of complex information
  • Sensory cortices and insular cortex: processes tactile information like touch, pain, and body awareness
  • Anterior cingulate cortex and mid-cingulate cortex: involved in self-regulation, self-control, emotional regulation, and attention
  • Superior longitudinal fasciculus and corpus callosum: helps communicate within and between brain hemispheres

What can we glean from these altered brain regions? Meditation helps you think more critically, more clearly, and more positively. It may even improve response to physical and emotional pain.

How did meditation actually “impact” these areas? For the most part, there were physical changes in density and thickness of brain tissue as well as white matter fibre density. (White matter plays a role in learning and communication between brain tissues.) So meditation essentially makes your brain bigger and more communicative.

But what I think is most important about this study is that it proves meditation impacts several areas of the brain. It’s likely that meditation requires large-scale brain networks and functions. When you’re turning your brain “off” to meditate, you’re actually activating parts of the brain that impact your everyday thoughts and behaviors!

Here’s how we break it down. The brain is like a muscle. The more you work it, the more it grows. But the brain is very malleable, so working it the wrong way can also have a negative impact. It’s like if you lifted weights incorrectly and you strain or tear the muscle.

But meditation activates different areas of the brain in a healthy way, which molds the brain positively and effectively.

Meditation brings you into the present.

Everyone experiences stress. But ultimately, when it comes down to it, there are only three things that cause stress:

  • Thinking too much about yourself.
  • Ruminating about the past.
  • Worrying about the future.

Don’t believe me? Try it with whatever you’re stressed about. Pull the stressor down to its roots.

Worried about your kids? You’re actually worried about yourself. You’re worried your kids won’t end up the way you want them to. Or, you’re worried about the future—which you can’t control (especially when it comes to your kids).

Scared about a presentation you have to give? Your anxiety of the future can actually ruin your chances of doing well. If you focus on the present, you can instead focus on preparing for your speech.

The problem with the self

neuroscience of meditation
“All suffering is an obsession with self.” – Tony Robbins.

We’re never stressed when we’re giving. We only feel anxiety when we get into our own heads about personal survival. It’s important to address our own needs, but it’s also the fastest route to stress. In fact, studies show that the “ego” and self-absorbed thoughts are directly linked to anxiety and depression.

Meditation pulls you out of your head and into the world around you.

The problem with the past

The past isn’t changing. You can take actions now to rectify certain situations, like forgiving or asking for forgiveness. But what’s done is done, and you can’t control it. It’s like watching a TV show of your own life. You can’t reach through the glass to change what’s already been filmed.

There’s some beauty in the past. It’s okay to think back to positive memories. In fact, meditation will sometimes encourage you to bring up a beautiful memory to instill certain emotions in you. But even the positive memories can make you live in the past and nostalgic for “a better time,” which can take away from the beauty of the present.

The problem with the future

Mark Twain once declared, “I’ve suffered a great many catastrophes in my life. Most of which never happened.”
We kill ourselves worrying about the future—whether or not the situation comes true. And even if it does happen, your worry didn’t do anything to help it. In fact, that anxiety you felt probably prevented you from taking effective action.

Here’s where a lot of men push back, because men are natural go-getters. “Thinking about the future is the only way I’ll get to my goals.” That’s true! But you want to think about the excitement of the future and what you can do in the present to get there. Worrying or speculating about the future will quickly lead you into a spiral of anxiety.

Meditation helps you break those mental patterns.

meditation

There are studies to prove that meditation helps you focus on the present, as opposed to the past or future.

When you’re daydreaming or simply going about your day, your brain is in default mode network (DMN). This is when you’re not really thinking about anything, but you’re also not mindful of anything. When looking at the MRI, the parts of the brain that light up in the DMN are those related to rumination and self-reflection.

During the DMN, the amygdala especially lights up. The amygdala is the part of the brain that controls the fight or flight response, decision-making, and emotional responses like fear and anxiety. Other studies have shown that the amygdala is more active when people are stressed. This, in turn, can actually worsen the decision making process. (That’s why you might make worse decisions when you’re stressed than if you had a “clear mind.”)

So just going through the motions of life may actually activate your stress!

But there’s an opposing network called the task positive network (TPN). This is the network that’s active when you’re focusing your attention on something. It’s responsible for present moment awareness. It’s when you direct your thoughts on one specific idea or task. It could be a work project or a task on your to-do list, but it could also be as simple as taking a moment to think about how delicious your cup of coffee is or enjoying the way your partner laughs at a bad joke.

It probably seems a little backwards. The DMN is when you’re not thinking, but you’re more stressed. But when you direct your thinking with the TPN, you don’t stress.

That’s because our brains want to be working so they don’t get lazy, but you have to direct the brain to work for you.

The DMN activates the rumination part of the brain. Rumination is linked to anxiety related to the past and future. But the task positive network is responsible for whatever task you’re currently doing. It brings you into the present.

Only one network can be active at a time. So, if you want to get out of stress and anxiety, you have to move into the TPN.

Meditation activates the task positive network. When you bring your attention to something—even if it’s a sound, smell, sensation, or breath—you come into the present moment.

Imagine it this way. You have a light bulb. Put that light bulb in a large room and it will add some light, but it won’t brighten the entire room. Now direct that light to a single point on the wall and it will be bright and clear.

The more focused the light, the brighter it will be. The same is true of your brain. The more focused your thoughts, the clearer and more positive they’ll be!

How to meditate

The goal of meditation isn’t to make your mind blank. It’s to bring attention to the present moment.

I’ll be honest… meditation isn’t easy! The first few times I did it, I actually felt more stressed. I would count my breathing and start thinking about how to breathe faster or why I wasn’t breathing this way all the time or why you count sheep while you sleep or why I wasn’t sleeping now… The train of thought can quickly spiral, as you likely well know.

So the goal is to try to break that and simply focus on the now. If a thought comes, acknowledge it, say hi, and then let it go and bring your mind back.

Here’s how to get started:

Get comfortable. You can lie down or sit up, but make sure you feel physically relaxed. Keep your back straight and release all tension in your body.

  1. Focus on your breath. Fill up your belly as far as you can as you inhale. And then exhale slowly. Do this for two minutes.
  2. If you find your mind wandering, come back to the breath. Stay with the feeling of the breath.
  3. If something is going on in the world around you, take notice of it before coming back. Acknowledge the chirping birds. Smell the bacon cooking downstairs? Wait, bacon?! No, no. Come back to the breath. The bacon will be there in two minutes. Focus on the breath.

If you’re a beginner, I recommend trying the “counting breath” meditation. Breathe in for four seconds, hold for eight seconds, and exhale through your mouth (using your teeth as a blocker) for sixteen seconds. When you become a pro at this pattern, times those numbers by two for an even deeper breath. If you have a more goal-oriented mind, counting gives your mind something to focus on and it elongates the breath.

If you’re looking for a deeper mental challenge, meditate in the “space” between each breath. You’ll notice that there’s a brief pause between the inhale and the exhale. As you breathe, think about the emptiness of this gap. Learn more about the pause breath method here.

How to meditate at work

meditation

Most stress originates at work. So you want to have some meditative practices in your back pocket you can pull out when you’re feeling pressure at your job.

When you’re feeling stressed, stop everything. Turn off your monitor and put the phone aside. Sit up in your chair. Take 10 deep breaths, focusing only on the inhale and the exhale. It only takes a minute or two and you’ll instantly feel calmer. (Or throw in your headphones and listen to a short guided meditation on an app, which I list below.

You’ll also want to focus on keeping your desk clean. If you’re feeling stressed but can’t pinpoint why, it’s likely because your physical space isn’t clean and clear. Take a few minutes to organize and your brain will start to relax again.

Need a little more privacy for your meditation? Go in the bathroom. Do what you need to do to get your head right.

How to meditate at home

Get away from all the noise. Find a quiet space away from the kids and pets. Keep your phone and electronics in another room. I typically recommend using your bedroom and/or bed as your meditative space, because then you start to create a Pavlovian response to your bed that it’s a place to relax and unwind. (Never do work in bed, because it will have the opposite effect.)

When you’re at home, it can feel like there’s chaos around you. So just breathe. You only need two to five minutes. That’s a lot less time than you’re likely spending on social media or browsing the web, so consider shifting your time into something more productive.

Try: Meditation with your partner. Some studies suggest that daily meditation with your partner can actually increase your emotional connection.

You can also meditate while doing household chores. Listen to the tinks in the washing machine while you’re folding clothes. Admire the soap bubbles while washing the dishes. This is a great time just to be present while reducing physical and mental clutter.

How to meditate working out

Working out is one of the best times to clear your mind and come back into the present. Exercise is meditative in it of itself. You’re pushing your body, so you have to focus on your breath more. This is the whole purpose of meditation: to focus on one task, aka your breath. When you’re lifting weights or running, you’re putting your body into a repetitive motion that gives you the time to focus solely on that task and your associated breath.

If you like to listen to music when you workout, use the music as meditation. Focus on the voice, the different instruments, and the beats. Breathe in tune with the music for even more alignment.

When you enter the gym (or any other spot you’re working out), leave your stress at the door and focus on having the best workout of your life.

Pro-tip: Push yourself past your limits. Do two more reps than you think you can. This is where your muscles—and mind—see the greatest growth. When you push past your limits, your mind actually re-wires. It starts to realize that the limitations you place on yourself don’t exist. As David Goggins says, callus your mind: “You have to suffer. You have to make a tattoo on your brain, so that when hard times come again, you don’t forget it.”

Meditation and pushing yourself to the next level work together to completely transform the structure of your mind.

Read: Can High Intensity Interval Training Make You Manlier?

How to meditate in the car

I’d like to preface this by saying your first and foremost focus should be on the road. But driving meditation can actually work really well, especially if you tend towards road rage.

Don’t close your eyes and do the typical meditation stuff. Instead, focus on simply being in the present. Notice how the yellow lines are painted on the road or how the sun glistens on the pavement. Simply acknowledge all the things around you and take this time to focus on the beauty of the drive. I especially like to turn off the radio and listen to the little sounds my car makes as it’s working hard to get me to my destination. Think about how fortunate you are to have a car so you can travel to places and people easily.

This will make you more present, so you’ll actually feel more relaxed and fulfilled by the time you get to your destination. It may also make you a better driver because you’re noticing more on the road!

(Please always drive responsibly.)

Mindfulness apps

If you struggle to meditate on your own, it’s completely fine (actually, it’s recommended) to get some guidance.

There are over 2,000 meditation apps available on Apple and iOS. Don’t start stressing—I’ve narrowed it down for you to give you the ones that are most highly rated and backed by scientific studies.

Insight Timer: This app has one of the largest databases with over 13,000 guided meditations on topics like stress, relationships, creativity, productivity, and more. It also includes podcasts for inspiration and music tracks to soothe your mind. It’s great for short bursts of blasting stress or long meditative sessions.

Headspace: They’re promoting all over social media, and they’re changing a lot of people’s lives. They use science-based meditations, animations, articles, and videos to help you train your mind. This one’s definitely worth looking into.

Calm: Tranquil sounds and music instantly relax you when you open the app. It offers shorter meditation practices, great for beginners and busy meditators. We also love the sleep stories that are made to help you fall asleep (great for the anxious nighttime owl).

Stop, Breathe, and Think: When you sign in, you’re asked to input how you’re feeling. It’ll then recommend meditations and videos tailored to how you feel. I especially love this app because it includes a Learn section that describes the neuroscience and physiology behind meditation!

10% Happier: This app is for “fidgety skeptics.” It’s more about sharpening your mind through meditation than it is about the spiritual aspect. I like this app because it was created by Dan Harris, who’s a news anchor who had a panic attack on live TV that pushed him to pursue meditation. He’s just like the rest of us busy guys. Let his breaking point be your learning point.

You can also try ASMR videos. Go on YouTube and search ASMR, and click on a video that speaks to you. ASMR (autonomous sensory meridian response) is a tingling sensation on the skin, typically in the head and upper back. It’s spurred by certain sounds, words, and “personal attention,” and it’s shown to have a seriously relaxing effect on a lot of people. It helps bring you into the present moment by focusing on one specific task. It’s not for everyone, but it’s worth a shot to see if it will help you chill out or fall asleep.

Need help ? Here’s an in-depth resource incorporating meditation into your bedtime routine.

Let’s meditate

The purpose of mindful meditation is to bring you into the beauty of the moment. There is always something you can be thankful for. When we’re in the present, we release the anxieties of the past, the future, and the self. We acknowledge the world around us. This helps reduce stress and mental chatter, but it also has a serious scientific impact on the brain. You’re literally training your brain to think critically, creatively, and clearly. You’re training your brain to let go of stressful thoughts and accept positive ones.

Try meditation once a day, 5 minutes a day, for 30 days. You will have a clearer mind, less stress, and better outlook on life. This will radiate into every facet of your life from your work to relationships to exercise to hobbies and beyond!

Who’s devoted to their mental and physical health? Make the commitment to yourself to try the 30-day meditation challenge to watch your health take a huge turn for the better!

neuroscience of meditation

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You’ll get access to a genetic-based report and analysis, along with a private consultation that will put you on track to your ultimate health.

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.

Click here to learn more about the lifelong benefits of a personalized genetics consultation and epigenetic coaching program.

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

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

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. A man who tries to NOT get sick but isn’t really healthy either. 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. www.SmartMensHealth.com 

30-Day Prostate Health Challenge For Prostate Cancer Awareness Month


Prostate cancer is the second most common cancer in the United States. One in 9 men will be diagnosed with prostate cancer at some point in their lives. And one in 100 men over age 60 will have prostate cancer by their 70th birthday.

Don’t be a statistic. Don’t put yourself at risk. Monitor your prostate health.

Although prostate cancer is common, you can reduce your risk. A healthy lifestyle can help you avoid serious diseases like prostate cancer, heart disease, and even erectile dysfunction.

September is Prostate Cancer Awareness Month, which means it’s the perfect time to regain your sexual health and wellbeing. Whether you’re one of the 3 million men living through prostate cancer or you’re looking to reduce your risk of developing prostate cancer moving forward, we’ll give you some easy steps you can take to invigorate your sexual wellness.

In honor of Prostate Cancer Awareness Month, we’ve created the ultimate 30-Day Prostate Health Challenge.

These 30 tips will help you:

  •     Reduce your risk of prostate cancer
  •     Lose weight
  •     Increase your libido
  •     Revitalize your overall health
  •     Enhance your energy and vitality

We challenge you to follow these 30 tips this month and beyond, so you can look, feel, and be your healthiest self.

We recommend that you implement one tip per day. Then, you should keep these lifestyle changes up for at least 30 days. After 30 days, you start to create a habit—and healthy habits create a healthy life!

So, for example, if you stop smoking on day 15… We challenge you to keep up with it for another whole month, not just for the remaining 15 days.

We make our “30-day challenge” into a faux “60-day challenge” on purpose.

The longer you follow the challenge, the more likely these changes will “stick.” You don’t want to fall back into your old, unhealthy, low-energy lifestyle once September is over. You don’t want this to just be another “fad” that comes and goes… and you don’t want to end up with the same unhealthy habits you’ve always had.

You want to finally live the healthy, vigorous life you’ve dreamed of.

And you want these changes to actually reduce your risk of prostate cancer. And fighting cancer is, unfortunately, a lifelong fight, which means you need to make serious changes that show a true difference.

So let’s get to improving your prostate health!

Day 1 – Evaluate your risk.

All men are at risk for prostate cancer. But it doesn’t hurt to evaluate your personal risk to better understand how your lifestyle choices can reduce your predisposed threat.

The purpose of evaluating your risk is not to scare you—it’s to prepare you!

What are the risk factors for prostate cancer?

  • Age: Prostate cancer is more common after age 50, and the risk increases with every decade of life.
  • Race: African-Americans tend to have the highest risk and severity. Asian men (in Asia) tend to have the lowest risk, but their risk increases if they move to the west.
  • Genetics: Those with a father or brother with prostate cancer have a twofold increase in risk themselves.
  • Location: Risk is significantly higher in the United States than in Asia. Studies also show that men who live north of 40 degrees latitude have a higher risk of dying from prostate cancer (likely due to decreased vitamin D levels).

If you have any of these risk factors, don’t fret. The following 30 tips can help you reduce your risk of prostate cancer so you can take control of and improve your own health.

Day 2 – Visit your doctor about your prostate health.


When was the last time you got a checkup?

You should be visiting your doctor at least once a year for a physical. This ensures your doctor can catch any potential problems before they become serious.

Talk to your doctor about any risk factors for prostate cancer. If you are over 50, your doctor will likely start testing your PSA levels.

PSA (prostate-specific antigen) can help determine whether or not you are currently at risk for prostate cancer. PSA levels have been linked to the onset and aggressiveness of prostate cancer. In general, low levels mean low risk of cancer right now, but this could change. If you have high levels, your doctor will want to do a biopsy to check for cancer.

Don’t fear the doctor. They’re there to keep you healthy so you can live a long and fruitful life!

Learn more here: What Does A High PSA REALLY Mean?

Day 3 – Create a plan to reduce your risk of prostate cancer.

Now that you know your risk and have talked to your doctor, it’s time to create a “lifestyle change” plan. You want to start with clear objectives for your health, so you can create a course of action.

We’ve made this step easy for you! We’re giving you 30 tips and tricks to take back your health. So all you need to do is commit.

Today, we want you to come up with your intrinsic motivators to stick to this plan.

Why are you making this change?

Write: “I am changing my lifestyle because I want…”

For example, “I am changing my lifestyle because I want to live long enough to see my grandchildren grow up.” Or, “I am changing my lifestyle because I want to accomplish more in my business.”

Have a clear objective and goal that will keep you going.

Then, create a plan of action. What do you personally need to do to stick to these lifestyle changes?

Maybe you need to put post-it notes on your mirror. Perhaps you need to create a competition with your friends or maybe you need to have your wife watching you like a hawk.

Write down what will keep you accountable, so you can focus on meeting your long-term health goals and objectives.

With health, you’ve never actually “attained” your goal, which can be frustrating, so you need a way to stay motivated even during the tough days.

Day 4 – Talk to your partner.


If you are going to make lifestyle changes, you want your family, friends, and partner onboard with you. This keeps you motivated and dedicated, while also helping to keep you accountable—even on the days, you don’t want to stick the course.

Plus, your partner is likely also concerned about your health and wellbeing. Talk to them about your risks and doctor visit, so they feel they are on this journey with you.

Health is not something you should hide, especially from those you love. They’ll appreciate that you’re taking steps to be healthier—for yourself and for them.

Read: Does My Husband Have Prostate Cancer?

Day 5 – Clean your pantry.

Now you want to do a cleanout of your pantry so you can fill it with prostate-healthy foods.

Start by getting rid of anything processed. If its expiration date is more than 6 months from the time of purchasing, get rid of it. These sorts of packaged, processed foods contain chemicals and toxins that are known to cause cancer (carcinogens).

Whole foods are the best way to keep your organs and cells healthy. They provide legitimate nutrients that your body needs to fight off disease and cancer.

You really are what you eat—so eat good stuff!

Day 6 – Focus on plants, not meat.

I don’t believe in completely cutting meat out of your diet. However, meats—especially red meats—are high in fats. A diet of unhealthy fats has been linked to an increased risk of prostate cancer.

Plus, a plant-based diet generally provides your body with a greater range of necessary nutrients, especially antioxidants (which fight free radical diseases that cause cancer).

So, stick to plants the majority of the time. When eating meat, choose lean cuts like poultry (chicken and turkey). Make sure your meats, especially beef, are grass-fed and organic to reduce the hormones going into your body.

Day 7 – Eat 2 cups of fruits and veggies.

You want to get at least 2 cups of fruits and veggies every day. These plants are full of vitamins and nutrients that can help reduce prostate cancer. They’re also low in calories and fat, so a plant-based diet can also help you maintain a healthy weight.

Two easy ways to make sure you’re getting your fruits and veggies:

  1. Every plate should be filled with at least 70% plants.
  2. Have at least one snack of fruits or veggies per day.

Not sure how to get more fruits and veggies in your diet?

Check out N1 Performance Health–  a personalized men’s health and performance program designed to radically upgrade your health.

Day 8 – Get your tomatoes.

All fruits and veggies are good for you, but tomatoes hold a special place in the fight against prostate cancer. Tomatoes are high in lycopene, which is a carotenoid that has been linked to a reduced risk of prostate cancer. The lycopene in tomatoes and tomato paste can help reduce the inflammation that causes cancer. Although the research still isn’t 100% proven, eating more tomatoes definitely doesn’t hurt.

Learn more: Will Lycopene Improve My Prostate Health & Fight Prostate Cancer?

Day 9 – Go for a walk.  


Physical activity is directly linked to reduced risk of cancer. In fact, frequent exercise can actually de-methylate your genes, which can help “turn off” those genes that put us at risk for cancer and tumor growth! A high BMI or weight has been linked to an increased risk of prostate cancer, while leaner men have a lower risk.

Walking every day helps get your body moving while also releasing stress. It can also help you shed extra pounds, increase muscle mass, and boost metabolism. Just a little bit of exercise can show major results!

Day 10 – Drink wine.  

Western Europeans have lower rates of prostate cancer because of their Mediterranean diet. This diet has major cancer-fighting properties that we can learn from.

One part of this diet is red wine. The skin of red grapes have resveratrol, which is an antioxidant that’s proven to fight against the growth of cancer. Red wine has also been linked to a decreased risk of cardiovascular disease.

Stick to one glass of red wine every day or every other day. Drinking too much can actually neutralize any beneficial effects and start to do more harm than good.

Day 11 – Cut the alcohol.  

Wait a minute… Didn’t we just say to drink wine?

Yup! But only one glass to get the necessary resveratrol. Studies show that overconsumption of alcohol may worsen your risk of cancer. Keep the consumption low to avoid hurting your genes and putting you at risk for disease.

Did you know that beer is estrogenic? That’s right, the hops in beer actually mimic estrogen in the body. This can lower your testosterone levels, which is in turn linked to increased risk of prostate cancer.

Day 12 – Eat more fish.  

Another part of the cancer-fighting Mediterranean diet is fish. Fish have omega-3 fatty acids, which are “good fats” that can keep your testosterone high while clearing out your arteries. The consumption of fish has been linked to a reduced risk of prostate cancer.

The fish with the most omega-3s are sardines, tuna, mackerel, trout, and salmon. Eating a dish with these even once a week can help slow the growth of cancer cells.

Can’t stand the fishy flavor? Fish oil supplements can help you get those necessary fatty acids as well. Flaxseed is another source of omega-3s.    

Day 13 – Avoid Dairy

Some studies have shown that men who eat a lot of dairy products have the highest risk of developing prostate cancer. Although results have been varied, there are a number of studies that tell us dairy isn’t great for our bodies.

Plus, dairy is high in calcium… and high levels of calcium may actually increase prostate cancer risk. Some studies have found that consuming a lot of calcium may increase the risk and severity of prostate cancer.

So make the commitment to avoid dairy. Swap your coffee creamer for almond milk. Try out veggie cheese in your homemade omelets. It’s easier than ever to go dairy-free at home and in restaurants.

(You can treat yourself to pizza every once in a while… but only if you make an effort to avoid milk, cheese, and other dairy products on other days.)

Day 14 – Boost your vitamin D levels.   

Avoiding dairy can help lower your risk of prostate cancer… But it can also hurt your vitamin D levels. And you need strong vitamin D in order to live a healthy life. In fact, low vitamin D has been linked to aggressive prostate cancer. There is a direct relationship: the lower the vitamin D levels, the more aggressive the prostate cancer.

The best way to get your vitamin D is sunlight. Just 10 minutes of exposure to sunlight can give you your entire vitamin D dosage for the day. After 10 minutes, make sure you put sunscreen on to prevent burns or skin damage.

Fatty fish like tuna, mackerel, and salmon also have vitamin D. Beef liver and foods fortified with vitamin D are also possible.

If you’re still not getting enough vitamin D, talk to your doctor about finding a healthy supplement that will work for you.

Day 15 – Stop smoking.   

Smoking impacts almost every area of your life. The toxins and chemicals found in cigarettes (and cigars) can do serious, irreversible damage to your organs and cells. Specifically, research shows that smokers have a more aggressive form of prostate cancer and a greater risk of recurrence.

But studies have shown that prostate cancer patients who quit smoking for more than 10 years have the same mortality risk than those who have never smoked. So you can lower your risk of cancer and other serious diseases by quitting today.

Make the commitment!

Day 16 – Drink coffee.   

Coffee has been a medical “mystery” for some time—is it or is it not good for you? 

In terms of prostate cancer, coffee might actually be a potential help. Some research has found that every three cups of coffee you drink can help reduce the risk of fatal prostate cancer by 11%. An Italian study found that three cups of coffee every day reduced prostate cancer risk by 53% compared to drinking zero to two cups daily.

Interestingly, though, how you prepare the coffee may matter. For example, in Italy, they don’t use a filter. In a Norwegian study, men who drank boiled water (without a filter) had a lower risk of prostate cancer than those who drank coffee with a filter. This is likely because cafestol and kahweol, which are coffee’s known cancer-fighting chemicals, may get trapped in the filters while the coffee is brewing. So, drink fresh, boiled coffee if you want to see the cancer-fighting effects.

However, it’s still important to note that too much coffee has its downsides too. This can lead to seizures, heart problems, migraines, adrenal fatigue, and more. These risks are amplified if you are on any medications. So talk to your doctor about how to monitor your caffeine intake while reducing your risk of prostate cancer.

Day 17 – Avoid folic acid.   

Studies have looked at the link between folate and prostate cancer. While the research is not yet conclusive, some studies believe folate plays a role in reducing the risk of prostate cancer.

Regardless, studies show that folic acid (a man-made form of folate) increases the risk of prostate cancer.

So, while folate is important, you don’t want to supplement it with folic acid in order to get your daily dose of folate. Instead, get your folate through green vegetables, beans, and orange juice.

Day 18 – Exercise at least 3 hours weekly.  

This is everyone’s favorite tip… exercise. But working out has immense benefits that you can’t ignore. From stress reduction to improved sleep to lowered cardiovascular and respiratory disease risks, exercise really is a cure-all for a number of ailments. It has even been shown to “turn off” those genes that are predisposed to cancer, leaving you with healthier genes and lower risk.

Studies especially show that working out can reduce your risk of prostate cancer. This is likely because exercise lowers inflammation, improves immune function, and raises levels of natural antioxidants—which work together to fight against cancer.

It doesn’t really matter what exercise you do—as long as you get your heart rate up. I typically recommend high-intensity interval training (HIIT) because it helps burn fat and boost testosterone fast.

Day 19 – Lower your stress.    

Stress is the modern-day plague. It is directly correlated to cardiovascular disease, stroke, and even cancer. Stress has especially been linked to incidence and aggressiveness of prostate cancer. Stress can actually manipulate your genes in a way that makes you susceptible to disease; in reverse,  reducing stress can actually make you more immune to sickness.

Ways to lower stress include:

  •     Exercise (see “Day 16”)
  •     Meditation
  •     Yoga
  •     Breathing techniques
  •     Sex
  •     Spending time with family, friends
  •     Picking up a hobby
  •     Getting rid of the stressor
  •     Talking to a professional

Learn more about the impacts of stress here.

Day 20 – Get your zinc.    

Zinc is found in all of our body’s organs and fluids, but it has an especially high concentration in the prostate tissue. This has led researchers to look at the impact of zinc levels on prostate diseases and cancer. There have been conflicting results, and often they come down to the conclusion: we’re still not sure.

So, while the question is up in the air, there’s one thing that we can be sure of: we need zinc. It’s necessary for all of our organs’ functions, and low zinc can be detrimental to health. Zinc plays an especially critical role in sexual health.

But there’s something else we know: zinc supplementation could very well increase prostate cancer risk. Studies show that zinc vitamins contain chemicals that could be linked to cancer.

So you want to get your zinc, but you want to get it naturally through the foods you eat. Oysters are especially high in zinc, as are other types of seafood like crabs and lobster. You can also get zinc in poultry, red meat, beans, nuts, and whole grains.

Day 21 – Throw out your multivitamins.    

While we’re on the subject of supplementation, it’s time to get rid of those one-a-day multivitamins. Multivitamins are chock full of vitamins—or so they claim. They actually contain a lot of chemical derivatives that look like vitamins, but your body can’t fully absorb them. You end up wasting your money while potentially adding more toxins to your body.

Studies have even looked at the impact of multivitamins and prostate cancer specifically. One study found that men who took multivitamins were 32% more likely to develop advanced prostate cancer and 98% more likely to die from the disease.

While the relationship is still unclear, it’s best to avoid multivitamins. Instead, focus on getting a well-rounded diet. If you need additional supplementation, take individual organic vitamins for each need, as opposed to “catch-all” multivitamins.

Day 22 – Get your isoflavones.    


Studies show that isoflavones may play a protective role against the development of prostate cancer. This is likely because isoflavones may fight off carcinogens, especially in the tissues of the body (like the prostate tissue).

You can find isoflavone concentrations in:

  •     Tofu (soybeans)
  •     Chickpeas
  •     Lentils
  •     Alfalfa sprouts
  •     Peanuts
  •     Green tea

Green tea is especially full of antioxidants that can help fight off prostate cancer. Add a few more isoflavones to your salads or meat dishes to get those protective effects!

Check out N1 Performance Health–  a personalized men’s health and performance program designed to radically upgrade your health.

Day 23 – Focus on healthy fats.     

You can prevent prostate cancer through diet—especially if you eat a lot of healthy fats. This might be because a diet high in healthy fats helps boost testosterone production, and high testosterone levels are linked to lower risk of prostate cancer.

Focus on plant-based fats as opposed to animal fats. This gives you a strong testosterone base without increasing your risk of prostate cancer (like animal fats might).

Add these healthy fats to your diet to start seeing optimal sexual health:

  •     Olive oil
  •     Avocado
  •     Dark chocolate
  •     Eggs
  •     Fatty fish (trout, salmon, mackerel, sardines, herring)
  •     Nuts
  •     Chia seeds
  •     Coconut oil
  •     Yogurt

Day 24 – Have sex.     


Sex is one of my favorite prescriptions— not only because it’s fun, but it’s also good for you. Sex is a great form of exercise and it reduces stress while improving sleep quality. Plus, studies show that men who ejaculate more frequently have a lower risk of prostate cancer.

That’s right—sex may help protect against prostate cancer. One study found that men who ejaculated (sex and masturbation included) 21 or more times a month had a 33% lower risk of prostate cancer compared to men who only report four to seven ejaculations per month. Other studies have reiterated similar findings.

The reason for this link is unclear, but it may have to do with “emptying” the prostate of any harmful substances and chemicals. Think of ejaculation as a prostate cleanse.

So go get busy! Tell your partner it’s necessary for your health.

Day 25 – Add spices to your diet.

Researchers at the Center for Holistic Urology in NYC recently discovered that herbs and spices may be able to fight against prostate cancer. They blended together ginger, oregano, rosemary, and green tea, and they found that it actually reduced prostate-cancer cell growth by 78%.

While you can purchase these blends, you can also just add more of these prostate-happy herbs to your diet. These spices are healthy and delicious additions to your diet that can help improve your overall health:

  •     Ginger
  •     Turmeric
  •     Cayenne
  •     Garlic
  •     Saffron
  •     Black cumin
  •     Black pepper

Day 26 – Know the signs and symptoms of prostate cancer.     


The best way to prevent aggressive or fatal prostate cancer is to catch it early. Unfortunately, there often aren’t signs of prostate cancer that can instantly clue you into your health. The only real way to diagnose prostate cancer is a PSA test and biopsy with your doctor.

Nevertheless, there are some ways to keep an eye out for changes in your body that could indicate prostate cancer. Potential symptoms of prostate cancer include:

  •     Pain while urinating
  •     Difficulty stopping or starting urine stream
  •     Increase in urination frequency
  •     Diminished urinary stream
  •     A sensation of incomplete bladder emptying
  •     Blood in urine
  •     Painful ejaculation
  •     Blood in semen

If you’re frequently getting up in the middle of the night to go to the bathroom, you might want to talk to your doctor about a PSA test. Learn more about how to spot prostate cancer early here.

Day 27 – Control your genes.

Did you know that you have control over your genetic expression? Certain lifestyle choices can actually put you at risk for cancer—while others can minimize your risk!

It can often feel challenging to control our health. We have some semblance of control at work, in our relationships, and over our personality—but health often feels out of our control.

But this is proven incorrect. You can fight your genetics. You do have control over your health. Your body is yours!  

Click to learn more about the role between your genes and cancer—and what you can do about it.

Day 28 – Retire today.    

Yes, I’m telling you to retire today! But not actually…

We all have a “work to retire” or “work for the weekend” mindset. But this is actually stressing you out more, which could be increasing your risk for cancer.

Plus, studies show that retirement can actually kill us. The moment you stop working, your body starts to deteriorate, especially if you retire at a young age.

So, I’m telling you to retire today, meaning you need to find something that you’re going to love doing every day so you aren’t wishing and hoping for retirement. This might mean a new career path, a new company, or a new hobby. You want to find something that will make you passionate and excited every day—not dreading life “until” retirement.

Whatever you’ve always wanted to do when you retire—start doing it now instead. This will make you less stressed, happier, and less likely to go into “retirement” at a young age.

Stay youthful and stay vibrant…starting right now!

Day 29 – Don’t freak out (it’s treatable).     

The best thing you can do for your health is to take care of it—not worry about it. The more you obsess, the more you make it a reality. Instead, obsess about living a healthy life—not about preventing cancer.

Best yet, prostate cancer is curable, especially when detected and treated early. In fact, more than 90% of prostate cancers are detected early enough for cure. The 5-year survival rate in the U.S. is 99%. If diagnosed, you can and will survive!

That means you don’t need to freak out about a prostate cancer diagnosis. This just means you need to keep up with your lifestyle changes and visit your doctor regularly so you can keep tabs on anything going on with your health.

Day 30 – Follow the course.  

This is a lot to keep track of. You have 30 tips and tricks to help lower risk of prostate cancer and keep your health strong.

So how do you stick to it?

Most of us aren’t disciplined enough to do it alone. We keep up with something for a week or so, and then these “habits” quickly fall to the wayside (like all of our other diets and fads).

To make these lifestyle changes that will show long-term results, you need accountability.

You need someone watching to make sure you follow through on your promises.

We are that someone – the Gapin Institute for Men’s Health and Performance.

With G1 Performance Health,  we’ll give you in-depth info about how to take control of your sexual and overall health. You’ll get a genetic-based report and analysis, along with a private consultation to set you on the right track.

Don’t do it alone. Our individually tailored-coaching will give you step-by-step instructions to make these lifestyle changes stick.

Follow my course and you’ll see major results, guaranteed.

Let’s get started!

Schedule a Call

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How To Lose Weight For Healthy Testosterone Levels


Testosterone levels and body fat are intimately linked. High testosterone equals lower body fat. Low testosterone equals higher body fat.

But why does this relationship exist? Where does it come from?

And how can you overcome it to lose weight and boost testosterone?

The four-way relationship

Testosterone plays a role in everything from body and facial hair to a deeper voice. Testosterone is the hormone that makes you “manly.”

But that’s not all testosterone does. Testosterone is also a critical hormone in controlling weight and building muscle (for both males and females).

There are four ways that testosterone and weight gain are linked. Let’s delve into this intricate relationship below before getting into why they’re linked—and how you can lose weight for healthy T levels this month.

1. Low testosterone causes weight gain.

A common side effect of low testosterone is weight gain. In fact, if you have fast and unusual weight gain, your doctor will likely first test your testosterone levels. Even women who have low testosterone levels will start to gain weight at a faster rate.

Low testosterone especially causes weight gain around the midsection. If you’re getting a gut for the first time in your life, it could be low T!

2. Weight gain lowers testosterone.

Obesity impacts quality of life and shortens life expectancy overall. Weight influences every part of your body, from cardiovascular health to brain health to endocrine health.

Weight gain even affects how your hormones are produced. In fact, gaining weight can almost instantly lower your body’s production of testosterone.

So if you’ve started suffering from low testosterone symptoms, you need to look at the scale. A recent weight gain could be the stimulus of your low T levels.

3. Testosterone therapy boosts weight loss.

Studies show that testosterone therapy can improve body composition and quality of life. Most importantly, research has found that boosting testosterone can have an impact on obesity—with or without other lifestyle modifications.

This means that testosterone plays a critical role in metabolism and belly fat regardless of other typical lifestyle factors.

Boosting your testosterone can assist your weight loss efforts in tandem.

4. Weight loss encourages testosterone production.

When you gain weight, your testosterone lowers. But, if you lose weight, testosterone production increases.

In fact, weight is the first barrier to boosting testosterone levels. You could do everything else right, but if your weight stays the same, your testosterone levels will stay the same. The most effective way to boost your testosterone production is by losing belly fat.

Putting it together

What do these four statements mean?

That weight loss and testosterone are inextricably linked. Low testosterone causes weight gain, and weight gain lowers the production of testosterone. In reverse, boosting testosterone can assist with weight loss, and losing weight can improve T production.

This can either put you in a positive testosterone-weight cycle… or a negative one.

Let’s take a look at where this cyclical relationship comes from—so we can figure out how to get you in a positive T cycle this month!

What causes the testosterone and weight relationship?

The exact reason that testosterone impacts weight is still up in the air. Experts can definitively prove a relationship—but they’re not 100% sure where that relationship comes from.

Still, we have a few pretty good guesses about how the two are linked.

1. Hormone levels

Body fat is directly linked to estrogen. Fat tissue actually contains an enzyme called aromatase, which converts testosterone into estrogen. Moreover, aromatase has been linked to weight gain, aging, and disease.  

Estrogen is the antithesis of testosterone. When the body has extra estrogen floating around, it slows the production of testosterone.

So, having more body fat increases aromatase. Aromatase transforms your free-floating testosterone into estrogen. And having more estrogen further slows your testosterone production. When the production of testosterone is slower, it causes you to accumulate even more belly fat.

That’s why it can be so challenging to raise testosterone levels if you’re carrying around extra weight. Even if you supplement with testosterone replacement therapy, your belly fat starts to metabolize all of the extra testosterone and convert it to estrogen. That estrogen encourages your body to hold on to even more fat.

2. Muscle synthesis


Testosterone plays an important role in building muscle. Studies show that testosterone increases the body’s ability to produce protein and muscle mass. Low testosterone can cause a reduction in lean muscle, while high testosterone can help you bulk up quickly.

Having more muscle actually helps you lose weight. Lean muscle actually burns more calories throughout the day than fat does. That’s because your body needs energy to fuel the movement of your muscles—and it gets that energy from your caloric intake. Your belly fat doesn’t move (except when it jiggles), so it doesn’t require any energy or calories.

Testosterone is the key hormone in protein synthesis (aka building muscle). If you have low testosterone, your body isn’t able to build muscle. In fact, research shows men with low T tend to have less muscle mass than men with normal T levels.

So, no matter how much you lift, low testosterone levels can prevent your body from creating the protein it needs to build muscle. In turn, you’re not seeing the fat burning benefits of having lean muscle on the body.

You’ll lose muscle and gain fat!

3. Metabolism

Testosterone actually plays a critical role in metabolism. Metabolism is the process of turning your food into energy and fuel. One study found that men undergoing T therapy had an increased metabolic rate and lower body mass.

How does this work? Testosterone actually interacts with insulin and “eats” extra glucose. It can actually remove the glucose that would otherwise be stored as fat cells in the body. This can help prevent weight gain by getting rid of extra sugar that turns into fat.

So you need high testosterone to keep your metabolism functioning. If you don’t have this, your metabolism slows down. A slow metabolism means that more of your calories are converted to fat rather than energy. This can cause you to gain weight—especially around the midsection.

Boosting your testosterone, though, can help improve your metabolism, which helps you use up more of your food as fuel—rather than as fat.

4. Cortisol


Cortisol is the “stress hormone,” and it actually increases weight gain. That’s because cortisol is released as a response to stress and low blood sugar. Cortisol is released to raise blood sugar in response to some stressor. The sugar in your bloodstream needs to go somewhere… and it ends up in your gut as fatty tissue.

Cortisol also causes gluconeogenesis, which is when your body turns its proteins (muscles) into glucose. Basically, cortisol causes your body to turn muscles into fat.

Testosterone and cortisol have an inverse relationship. Both cortisol and testosterone require pregnenolone for production. If cortisol levels are high, there isn’t enough pregnenolone to produce testosterone—and vice versa.

If your testosterone is low, cortisol can run rampant—which boosts blood sugar and gluconeogenesis. But high testosterone steals away from cortisol production to minimize this stress-related weight gain.

5. Motivation

Common side effects of low testosterone include lethargy, low energy, and poor mood. This can make you less motivated to get up and go to the gym. It may even make you less motivated to throw the ball around with your kids or go to the beach with your buddies.

Low T can you less interested in activities that you once cared about—and likely that’s making you more of a couch potato than an active banana. A stagnant lifestyle can cause you to gain weight, which further lowers your testosterone.

Even worse, the most common side effect of low testosterone is a lowered libido. This makes you less interested in sex—and sex is one of the best ways to burn calories and lose weight. If you’re having sex less frequently, you could actually be cutting out one of your body’s historical methods of burning calories and blasting fat.   

6. Age

I’d like to address the topic of age and weight gain for a second.

We all start to pack on the pounds as we get older. We all think that gaining weight is a natural part of aging. And, in some ways, it is. But a lot of this actually comes down to our mindset about weight gain. We think that it’s okay to gain weight as we age because everyone does it.

But it’s not the number on your birthday cake that determines the number on the scale. It comes down to lifestyle. We sit behind our desks without ever moving. We workout less frequently. We stress more. We sleep less.

As we age, we start to fall into habits that encourage weight gain. We assume that it’s because we’re getting older—but it’s really because we’re stuck in the mindset that age equals weight gain.

But you can break this mindset. You have to break this mindset. You need to lose weight in order to boost your testosterone and vice versa.

And you can break it this week, so you can start to take control of your health once again—no matter your age.

How to lose weight for boosted T

There’s a vicious cycle that comes into play here. Low testosterone causes weight gain. And extra belly fat lowers testosterone. This creates a feedback cycle of low T levels and high weight gain that can be hard to break.

Because of this cycle, your typical diet and exercise don’t always work.

So if you’ve been feeling like your weight loss efforts are proving futile… you might be right.

No matter how much you diet or exercise, you could still get stuck in this cycle.

I’m going to give you ways to break through this cycle so you can start seeing results.

The solution is to boost testosterone while losing weight. Because if you boost testosterone but still have belly fat, the fat will metabolize all the extra testosterone. And if you lose some weight but still have low testosterone, the low T levels can cause you to gain that weight right back.

So we need to kill two birds with one stone.

How do you do this? You need to create a plan.


Losing weight and boosting your testosterone needs to be a goal that you set for yourself. You can’t just say, “I’m going to lose weight this year.” Because you could lose a pound and that’s losing weight—but nothing actually changes!

You need to create a specific goal…and then you need a plan for meeting that goal.

  • How much weight do you need to lose?
  • How much do you need to bump up your testosterone? How will you reach these numbers?
  • I recommend working with a doctor to come up with this plan.

I’m a doctor with a proven, customizable plan that’s tailored specifically to you…

Do you want to jumpstart a plan that has proven results?

Do you want to start boosting your testosterone and taking control of your vitality this month?

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 and 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?

Download the Blueprint

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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! Available on Amazon.

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

Can High Intensity Interval Training Make You Manlier?


So we know that testosterone is the masculine hormone. We also know that exercise boosts testosterone.

But what’s the best method to use exercise to make you healthy, sexy, energetic, and manly?

The solution? High-intensity interval training.

Can HIIT make you manlier?

Yes. High-intensity interval training can make you manlier by boosting your testosterone levels.

So how does it work?

Testosterone is the “masculine” hormone. It’s what gives you your male features like growth of body hair, increased muscles, and bone mass. Testosterone is what helps develop the male reproductive tissues during puberty, like the testes and prostate.

Testosterone also controls libido, energy, sleep, mood, metabolism, and protein synthesis. High testosterone leads to that high, teenage-like sex drive and that insane ready-for-anything energy. It helps you sleep better, feel better, and be happier, along with helping you to lose weight, maintain a healthy body fat mass, and grow your muscles.

Testosterone is what makes you super-man.

But what happens if your testosterone is low? Does that make you less manly?

No, you’re still a rock star guy. But, you might start to feel less manly if you have less testosterone. And no guy wants that.

You might have reduced sexual desires, low libido, or erectile dysfunction. You might be feeling depressed, anxious, or less motivated. It’s possible that you’ll even start to gain a softer belly with male breasts and reduced muscle mass.

Learn more about the symptoms and causes of low testosterone here: What is low testosterone?

You need testosterone for all your manly attributes.

And HIIT helps increase your testosterone.

How does HIIT work?

In my article Does Exercise Boost Testosterone?, we discussed the three-step workout to boost T:

  1. Compound exercises
  2. Fewer reps, higher weight
  3. Longer rest periods

Most experts lovingly refer to this type of workout as “high-intensity interval training.” It’s also sometimes referred to as high-intensity intermittent exercise (HIIE) or sprint interval training (SIT).

Let’s break it down.

“Training,” refers to working out. So, in order to see results—you actually need to get up and get yourself to the gym. (Or you can even get yourself to your living room.)

“Interval,” refers to the number 3 in the three-step workout. Interval workouts are when you workout as hard as you can for a specific period of time before resting your body. For example, you might lift weights for 15 seconds, rest for 30 seconds, and then lift for 15 seconds again. This creates intervals that alternate between aggressive movement and prolonged periods of rest.

“High intensity,” refers to numbers 1 and 2 in the three-step workout. During the intervals that you’re working out, you want to be doing the most intense movements as possible. This comes in two parts:

  • You want to strain as much muscle tissue as you can at once. These are called “compound exercises,” which work multiple muscle groups in one movement.
  • Additionally, you also want to lift a higher weight for fewer reps (as opposed to a lower weight for more reps). Lifting more weight strains your muscles more.

In essence, HIIT is an anaerobic exercise that alternates between bursts of intense compound movements and long recovery periods.

How does HIIT impact testosterone?


Up until this point, you’ve just believed me when I told you that HIIT increases testosterone. So thank you for your trust.

But now I’ll explain how it works and why that impacts your “manliness.”

Study after study shows that HIIT can increase testosterone. Some examples include:

Where does this relationship of HIIT and testosterone come from?

HIIT boosts protein synthesis (aka it helps build muscle). It’s the number one way to burn fat while building muscle. And testosterone plays a critical role in muscle synthesis. So, while HIIT is building more muscle, your testosterone levels have to increase in tandem to help synthesis that muscle.

Building muscle requires testosterone. Your body has to produce more testosterone and amino acids to give you those strong muscles.

In essence, the more you strain and grow your muscles, the more testosterone your body generates.

The benefits of HIIT include:

  • Increases testosterone
  • Boosts the human growth hormone
  • Increases nitric oxide
  • Boosts muscle mass and density
  • Enhances energy
  • Normalizes blood sugar
  • Increases insulin sensitivity
  • Improves sleep quality

All of these HIIT benefits actually help further increase testosterone. For example, better sleep quality gives your body more time to reset and generate testosterone. Enhancing nitric oxide boosts blood flow throughout the body—especially to the penis—to help overcome erectile dysfunction.

There’s another important benefit of HIIT that has massive impacts on testosterone levels…

HIIT burns fat.

A study at the University of South Wales found that those who participated in HIIT lost 3x the body fat as the non-HIIT group.

HIIT is one of the best ways to quickly and effectively burn fat. When you do cardio or other endurance exercises, your body actually starts to tap into some of its muscle mass in order to get the energy it needs. This can make you start to lose muscle as opposed to fat. (That’s why you’ll sometimes see marathon runners who have a little bit of a gut, even though they’re able to run marathons with ease.)

When your body eats at its muscle, it actually starts to deplete its natural free testosterone sources.

But interval training causes your body not to tap into muscle energies. Instead, HIIT taps into your stored sugars. You get the strength and stamina you need from your fat reserves. So you’re burning fat as opposed to using muscle.

Plus, HIIT actually puts your body in fat-burning mode for up to 36 hours after your workout.

Overall, HIIT actually burns more fat than any other form of exercise.

And burning fat plays an important role in testosterone. If you have more fat, your body will start to create more estrogen. Estrogen is the antithesis of testosterone.

More fat = lower testosterone

Less fat = higher testosterone

So HIIT can help you burn fat so your body can focus on testosterone production.

Fun fact: During a HIIT workout, put your hand on your stomach. If it feels cold, you’re burning belly fat! That’s your body trying to regulate its temperature as it uses up energy.

Why is HIIT better than cardio?

Cardio is good for your heart—but it also has a lot of downsides. Steady cardio actually overworks your body, putting your body into a state of stress. This causes an increase in cortisol levels, which steals away from testosterone production. Cardio can also decrease the immune system, cause oxidative damage, create chronic inflammation, and decrease your metabolism.

That’s not to say cardio is the devil. It’s still a great way to help clear out your arteries and protect against serious disease like hypertension and cardiovascular disease.

However, you want to avoid chronic, intense cardio. Instead, cycle your HIIT workouts with light to moderate cardio to see the benefits of both. HIIT will raise your testosterone and cardio will keep your body moving and strong.

Your HIIT plan

Below are some basics you should know about how to start creating a HIIT plan that will work for you, especially with regards to the length of your workout, the types of exercises, and the frequency of training.

Length

One of my favorite parts of HIIT is that you don’t have to do super long workouts to see the effects. One HIIT session should last no more than 30 minutes. This shortened length is because the intensity of the intervals actually burns more calories and builds more muscle mass than longer, less-moderate periods.

Plus, if you do HIIT for too long, you can actually over-stress your body, which can actually increase the production of cortisol. Too much cortisol actually “steals” away from the production of testosterone. You want to be careful not to stress your body while you workout.

Frequency

You don’t want to do HIIT workouts every day. Like the length of your workout, too frequent HIIT sessions can stress out your body and raise cortisol levels.

Your body needs recovery periods. It’s actually during this recovery that you start to build muscle.

Plus, HIIT puts your body in fat-burning mode for 36 hours after the workout. This means you don’t actually need to do it every day in order to keep your body burning fat—even while you’re resting.

You should perform HIIT only 3-4 times a week. On your rest days, do lighter cardio (like swimming or jogging) to burn calories and keep your body active without overdoing it.

HIIT sounds easy, right? You only have to work out 30 minutes every other day! Score! But it’s not easy. In fact, most men say that even a 15-minute HIIT workout is harder than any other form of working out that they do. So don’t take it lightly! You may even want to get a coach or trainer to help get you through it.

Exercises

HIIT is a type of workout method—not the workouts itself. So you can actually apply this type of training to any form of exercise you want. If you like to run, you’ll sprint for 20 seconds and then rest for 30 seconds. The same is true of swimming, biking, kickboxing, martial arts, or any other type of training that you like to do. You can even turn yoga into a HIIT workout since yoga has some seriously awesome sexual health benefits!

I usually recommend pairing HIIT with resistance training, for example, an exercise with resistance bands. You want to focus on compound exercises that work a lot of muscles at once. With HIIT, you want to be working as much muscle tissue at one time as possible in order to see the greatest effect.

I like doing half of my HIIT as cardio and the other half as resistance training. Below are some sample exercises.

HIIT cardio exercises:

HIIT resistance exercises:

  • Bicycle crunches
  • Calf raises
  • Dips
  • Dumbbell punches
  • Dumbbell squats
  • Kettlebell swings
  • Lunges
  • Oblique crunches
  • Push-ups
  • Pull-ups
  • Resistance band curls
  • Sit-ups
  • Sled training
  • Squats

Check out these awesome 10 HIIT workouts from Men’s Journal.

Sample HIIT plan

I’m going to give you some sample plans that you can mix and match to start blasting fat and boosting T this week! How does that sound?

Let’s go!

Sprinting explosion

Equipment: You can do this on a track, on a treadmill, or in your backyard.
Time: 10 minutes

  • 1 minute warm-up (slow walking/jogging)
  • 30 seconds sprinting at almost full-capacity (like a 7/10 power)
  • 1 minute jogging
  • 30 seconds sprinting at full power (10/10 power)
  • 1 minute slow jogging
  • 30 seconds sprinting at almost full capacity (6/10 power)
  • 1 minute jogging
  • 30 seconds sprinting at full power (10/10 power)
  • 1 min 30 seconds slow jogging
  • 30 minutes sprinting at full power (9/10 power)
  • 1 min moderate jogging
  • 1 minute cool-down (slow walking/jogging)

Ab blast

Equipment: Towel/mat

Time: 10 minutes

  • 1 minute warm-up jumping jacks
  • 30 seconds plank
  • 1 minute rest
  • 30 seconds push-ups
  • 1 minute slow crunches
  • 30 seconds side shuffle
  • 1 minute rest
  • 30 seconds oblique crunch
  • 1 minute side stretches
  • 30 seconds plank
  • 1 minute rest
  • 30 seconds oblique crunch
  • 1 minute cool-down walking

Lower body boost

Equipment: jump rope

Time:

  • 1 minute warm-up jumping rope
  • 30 seconds dumbbell squat
  • 1 minute rest
  • 30 seconds calf raises
  • 1 minute stretching
  • 30 second jump squat
  • 1 minute rest
  • 30 second switch lunge
  • 1 minute stretching
  • 30 second stability ball squat
  • 1 minute rest
  • 30 second burpees
  • 1 minute cool-down walking

Notice here that we’re looking at time as opposed to reps. However, if you’re using HIIT with your typical lifting routine, you’ll want to focus on using heavier weights with fewer reps. For example, you might do 6 curls at 80 pounds as opposed to 12 curls at 50 pounds.

Keep it intense—but don’t forget to rest!

Conclusion

HIIT is a time-efficient way to boost your testosterone and build your muscles. This high intensity isn’t easy at first—but it will make you feel better in no time. HIIT the strongest way to boost your testosterone, increase your energy, and renew your manliness.

I gave you a few HIIT workouts to get you started, but it’s not specific to your individual sexual and overall health needs.

If you want to truly take control of your workouts and FINALLY get control over your health…

If you want to have a clear-cut, doctor-recommended plan to get your T high and your muscles bulky…

Then its time for a MALE 90X Consult.

Schedule a consultation to learn how Gapin Institute can help YOU.

Ready to take the next steps?

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Does Exercise Boost Testosterone?


Strap in, because I’m about to completely change your idea about what “healthy” workouts look like.

It’s true that working out can help raise your testosterone levels if you’re suffering from low testosterone. But not the workouts you might imagine.

You don’t need to workout every day to boost testosterone.

You don’t need to workout more than 30 minutes to boost testosterone.

You don’t need to run marathons to boost testosterone.

In fact, it’s not that you just don’t need to—you shouldn’t actually work out every day, workout too much, or run long distances.

Instead, you should be focusing on strong bursts of resistance training.

In this article, I’m going to give you the specifics about how to exercise to boost your testosterone levels and get back on track to ultimate sexual and overall health.

Does exercise boost T levels?

In short, the answer to this question is, yes. Exercise can boost testosterone levels—if you exercise correctly. Testosterone is the hormone that controls muscle synthesis and energy, and it also helps regulate weight. Since exercise is also important for muscle and weight, the two go hand-in-hand to lend towards overall health and wellness.  

Research shows two major impacts of exercise on testosterone levels: short-term and long-term.

Firstly, testosterone spikes 30 minutes after a training workout. However, testosterone returns to resting levels after about an hour. This means that there’s only a short-term spike in testosterone during the day.

But that doesn’t mean that short-term spike isn’t helping long-term. In fact, research shows that the more frequently men experience this quick T spike, the greater their resting testosterone level.

This means that exercising boosts testosterone levels most significantly in the short-term but most profoundly in the long-term. If you consistently workout to raise T levels, your resting T levels will start to raise methodically and permanently.

Working out also has an indirect relationship with testosterone due to the impacts of exercise on body fat, stress, and sleep.

Body fat

Working out helps reduce body fat, especially around the midsection. Maintaining a healthy body weight is important to healthy levels of testosterone. Visceral fat can actually raise cortisol and estrogen, which in turn lowers testosterone.

If you want high levels of testosterone, you need a healthy weight.

If you want to lose weight, you need to be moving and exercising consistently.

Stress

Exercise is a proven stress reducer. It releases endorphins that make you happier while reducing anxiety and depression.

When you’re stressed, your body releases cortisol (the “stress hormone”). Cortisol and testosterone have an inverse relationship. High cortisol equals low testosterone and vice versa.

This is because cortisol and testosterone are both made from the same “base” hormone called pregnenolone. If the body has to use more pregnenolone to make cortisol, it won’t have enough left over to make testosterone. This is called “cortisol steal” because it steals away the building blocks of necessary T production.

Sleep

Getting enough sleep is an important part of testosterone production. Studies show that sleeping too few hours can drastically lower testosterone by boosting cortisol to exorbitant levels.

Working out can help you sleep better. It uses up extra energy and trains your muscles, so you’re more likely to get a higher quantity and quality of sleep. Exercise also lowers cortisol, so you can have a more restful night’s sleep. and Plus, since working out reduces your stress, you’ll be in a better mental state to help fall asleep.

Still don’t believe that exercise boosts testosterone?
Check out the scientific proof:  

What kind of exercise boosts testosterone?

Not all exercise is created equal when it comes to raising testosterone levels.

Resistance training (lifting weights) is the best way to raise testosterone. Studies show that strength training can actually induce the release of growth hormone and testosterone regardless of age.

In reverse, research shows that long-distance running can actually lower testosterone levels. In fact, one study found that the long-distance runners had lower T levels than even the non-athletic group. This is because running for long distances over-stresses the body. This stress releases cortisol, aka the “stress hormone,” and leads to cortisol steal (as discussed above).

For the same reason, you want to avoid overtraining or over-exerting your body during workouts. Working out too hard can release cortisol that reduces the production of testosterone.

So yes, I’m telling you not to overdo it with your workouts if you want to see T-raising benefits!

When to workout

There are two schools of thought with regards to when you should work out to best boost testosterone.

The first is that you should work out in the late afternoons or early evenings.

Testosterone is naturally highest in the morning. Testosterone is actually one of the hormones that helps you wake up in the morning with energy and vigor. (That’s why men with low testosterone often feel fatigue, low energy, and low interest.)

T levels naturally fluctuate throughout the day, but they steadily decline as the day progresses. This is one of the reasons you might find that you start to lose some of your energy in the middle of the day.

The second school of thought is that you should work out in the mornings.

Studies show that working out on an empty stomach has the greatest fat burning benefits. Burning fat can help raise testosterone levels. Lifting weights on an empty stomach can also help increase metabolism and muscle synthesis, which can further boost testosterone.

My suggestion? Workout whenever it fits in your schedule! If you workout in the mornings, don’t eat beforehand and you’ll see greater fat burning benefits. If you workout in the evenings, drink a cup of coffee to improve your energy and performance.

How to workout

There are three things you need to focus on in your workout in order to boost testosterone levels:

  1.    Compound exercises
  2.    Fewer reps at higher weight
  3.    Longer rest periods

Most experts refer to this kind of workout as “high intensity interval training (HIIT).” Basically, you’ll want to push more muscle groups, with heavier weights, for short intervals.

1. Compound exercises

Compound exercises work a number of muscle groups at one time. Research shows that testosterone levels are correlated with the amount of muscle tissue that’s stimulated during a workout. The more muscles you work, the greater the T boost. You want to avoid isolation exercises, which have no proven impact on testosterone.

The ideal workout would consist of three compound exercises. This includes one upper body pull, one upper body push, and one lower body exercise.

Examples of upper body pull include pull-ups, dumbbell rows, and chin-ups. Upper body push includes push-ups, chest presses, ring dips, and shoulder presses. Lower body compounds include body weight squats, weight squats, lunges, and reverse lunges.

Before you get into your compound movements, you want to warm up your muscles. I recommend 30 seconds of skipping rope and 30 seconds of jumping jacks. This gets your heart rate up while also moving the muscle groups you’ll need for your compound movements.

Do 30 seconds of rope skipping, 30 seconds of jumping jacks, and then rest for 30 seconds. Repeat three times, and you’ll be warm and ready!

2. Fewer reps, higher weight

Studies show that you’ll see the best results if you use a higher weight with fewer reps as opposed to more reps at a lower weight. This is because higher weights exert your body at a greater rate, which helps build muscle and set off testosterone production.

You want to get through 6 to 8 reps at a high weight. This ensures you don’t injure your muscles by overexerting, but you’re still pushing your body just enough.

Remember—you see the greatest results in the last rep that you “can’t do!” Power through it.

Repeat for six sets. By the end of the sixth set, you’ll be exhausted and ready for an extended rest period.

3. Longer rest periods

You want to rest at least one minute between sets and five minutes between exercises. This gives your body the chance to recuperate to take on the next set.

The five minutes between each exercise helps relieve your central nervous system so you don’t start to release cortisol (and end up with cortisol steal and lower testosterone levels).

You also want to rest 48 hours between each workout.

That’s right—you don’t want to workout like this every day! Doing so can actually overexert your body and damage your T levels.

You don’t want to be sitting on the couch and eating potato chips on your down days, though. You should still get up and get your body moving for at least 30 minutes each day. I recommend light cardio, like walking or swimming. This will help you burn calories and stay active without stressing your body.

When boosting your testosterone levels, recovery is especially important!

Pulling it together

Altogether, you want to train large muscle groups, lift heavy, and rest long.

You have three compound movements: 1 upper body pull, 1 upper body push, and 1 lower body compound. Do each movement with 6-8 reps for six sets. Rest one minute between sets and five minutes between each workout. This brings you to about a thirty-minute workout.

This kind of HIIT workout is what we call “explosive resistance training.”

I love this kind of training because it’s quick but mighty. You only need a half-hour to see amazing results in your testosterone levels, muscle growth, weight loss, energy levels, and overall health.

HIIT has even shown significant results in the bedroom. It can actually help boost your stamina and make you a better lover. Score!

Benefits of using exercise to boost testosterone

Working out:

Raises testosterone, which leads to higher libido, greater energy, and improved wellness.

Burns fat, which reduces the risk of disease and raises self-confidence.

Enhances stamina, which allows for improved workouts and sex sessions.

Reduces stress, which lowers the risk of erectile dysfunction (ED) and other serious diseases.

Improves sleep, which helps produce more testosterone and other hormones.

Overall, exercise creates a cycle of sexually invigorating testosterone production!

Conclusion

Does exercise boost testosterone? Heck yes, it does! Working out one of the most natural and effective ways to overcome low testosterone and bring back optimal health. Resistance training is one of the best ways to get your T level back to where you want it to be.

The benefits of exercise are immense. But we all have our excuses. We don’t have time. We don’t have a gym nearby. We’re too busy.

It’s time to stop making excuses. There’s no better time to take control of your health than RIGHT NOW!

You can find thirty minutes every other day to improve your health, can’t you?

You just need to start. You need someone to help you.

That’s what I’m here for.

Do you want specific, in-depth exercise plans that can help you raise testosterone this month?

Are you looking for more ways to boost your testosterone?

Then it’s time to sign up for The Male 90X program!

This genetic-based report and analysis will give you everything you need to know about low testosterone levels and any sexual health concerns. You’ll also get a private consultation to address an individually-tailored plan that will put you on the track to success.

It’s time to invigorate your sexuality and enliven your vitality! 

Schedule a Call

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What Is Low Testosterone?


Do you feel “off” but don’t really know why?

Is your libido quickly dwindling?

Are you gaining weight around your midsection and losing muscle mass?

Are you feeling fatigued, low on energy, irritable, and anxious?

Do you just not feel like yourself?  

When patients come to me reporting a sense of just not feeling right but can’t explain why it’s often linked to low testosterone.

Low testosterone is incredibly common. 1 in 4 men over the age of 30 suffers from low testosterone that is severe enough to impact their daily lives.

Let’s take a look at everything you need to know about low testosterone start to finish, so you can start to take back control of your sexual and overall wellbeing.  

What is testosterone?

Testosterone is a steroid hormone produced in the testes (for males), and in small amounts in female ovaries. A small amount of testosterone is also produced in the adrenal glands in both men and women. Testosterone production is regulated by the pituitary glands and hypothalamus (area of the brain that controls the pituitary).  It’s a hormone, so it’s part of the endocrine system.


Although women have testosterone, it’s considered the essential male hormone. Testosterone is what makes men masculine. It’s the hormone that makes you go through all the puberty changes: grow body and facial hair, develop larger genitals, take an interest in sex, and even start to develop muscles.

We’re introduced to testosterone at puberty, but it persists with us throughout life. Without testosterone, men quickly and drastically lose their health.

Testosterone is responsible for:

  •     Sex drive
  •     Energy levels
  •     Strength and muscle mass
  •     Balanced weight
  •     Brain health
  •     Bone health
  •     Heart health
  •     Mood and confidence

What is low T?  

Low testosterone, also referred to as hypogonadism or testosterone deficiency (TD), is the term used to describe testosterone levels that are lower than the typical range. However, the “normal” range for testosterone is variable dependent upon the doctor you’re talking to. Some consider low testosterone to be below 300 ng/dL, while others say it’s below 250 ng/dL.

Either way, if you have testosterone that’s on the lower end of the spectrum it could be impacting your daily life.

What are the symptoms of low T?

Every man with low T will experience it differently. Some will show severe symptoms, while others just don’t “feel well.” Below are the main symptoms of low testosterone that deserve a second consideration when talking to your doctor.

1. Low sex drive

One of the most common symptoms of low T is a reduced libido or sex drive. If you’re finding that you’re not interested in sex as much as you used to be, even in situations where you want to be sexually interested, you could be dealing with low T.

Testosterone is the hormone responsible for sex drive. High testosterone can make you feel like you’re about to pounce on your partner any chance you get. Low testosterone can impact your ability to even get excited about intercourse. Low T may even impact your masturbation habits because you’re thinking about sex less frequently.

Even with all of the other symptoms of low testosterone, low sex drive tends to be the biggest concern for most men. It’s common to feel less excited or passionate when your sex drive dwindles. Don’t worry, though. Sex drive is one of the first things to reverse when you start to bring your testosterone back up to normal levels!

2. Lethargy

Feeling a little sluggish lately? Can’t keep your energy up throughout the day? Sleeping more or taking naps?

Testosterone is necessary for alertness and energy. It’s the primary hormone that motivates us to get up and out of bed. In fact, testosterone levels naturally rise in the morning as part of your body’s natural alarm clock.

Thus, low T often causes tiredness, lethargy, low energy, and reduced motivation. In fact, low testosterone has even been linked to chronic fatigue syndrome.

3. Loss of muscle mass

Testosterone is a “steroid hormone,” so it’s responsible for giving men those strong, lean muscles. When testosterone is low, muscle mass can quickly dwindle and your once Superman-like strength starts to decline. That’s because there isn’t enough of the “steroid” testosterone to keep the muscles strong.

Worse yet, low T makes it hard to workout properly to regain the strength and muscle you’ve lost. This makes it a double whammy that can kill your lean muscle.

In reverse, the more testosterone your produce, the easier it is for your body to create muscle. One study found that treating with testosterone therapy showed a 27% increase in muscle protein synthesis (the creation of muscles).

Muscle is more than just a hot bod. You need muscle for daily function. It’s also a critical aspect of metabolism and fat burning.  

4. Increased body fat

Along with losing muscle mass, low T is correlated with higher levels of body fat. Testosterone plays a role in maintaining weight, likely because of its role in muscle production and metabolism.

Research shows that men with high testosterone are often leaner, while those with low testosterone generally have a higher body fat percentage.

Fat caused by low T especially shows up in the gut. One study found a 22% increase in fat around the abdominals when men had low (nearly zero) levels of testosterone.  

This is not only troublesome for confidence issues and body image. A larger waistline also increases the risk of developing heart disease, diabetes, and chronic inflammation. This is especially true because low testosterone causes visceral fat to collect around the organs. There can be serious impacts of testosterone-related weight gain.

5. Erectile dysfunction

Testosterone is the hormone that triggers the release of nitric oxide. Nitric oxide is what helps relax the penile muscles and dilate the blood vessels to allow blood to flow into the penis.

Without nitric oxide, the penis can’t get ready to have an erection. And without testosterone, there’s no nitric oxide. That means that low T can make it nearly impossible to get and keep an erection.

Erectile dysfunction (ED) has a number of causes. However, you can have a good idea your ED is linked to low T if your “spontaneous” erections—like while sleeping—don’t occur as much. This is because there isn’t enough nitric oxide to open up the blood vessels.

If you’re still getting spontaneous erections but having trouble when you want to have sex, then your ED could be caused by an underlying health disorder or psychological concern like stress or performance anxiety.

It’s important to note that low testosterone is not always the cause of erectile dysfunction, and not all men with low T will experience ED. The two are correlated, but there is no proven causal relationship yet.

6. Poor mood


Depression, anxiety, irritability and other mood concerns are often linked to low testosterone as well. This is because testosterone plays an important role in confidence and mood. Research has shown that men (and women) with higher testosterone levels are more likely to be confident and successful, while those with lower testosterone are more self-conscious and stressed.

One study found that men with low T showed more severe symptoms of depression, anxiety, and sexual dysfunction. They also reported a lower quality of life in general.

Another study discovered that testosterone therapy was able to decrease these negative emotions like anger, irritability, and nervousness. This shows promise that low T can reverse major symptoms.

Most men don’t realize this symptom in themselves. If your friends or family say that you aren’t acting like yourself, don’t take it personally. It may be a mood change related to low T, which you should discuss with your doctor.

7. Cognitive decline

A number of men with low T often report “brain fog” or memory loss. They’ll also report a loss of focus and productivity, and they can’t seem to pinpoint the cause. That’s because testosterone plays a significant role in cognitive brain function, especially for memory.

One study of men ages 70+ found that lower testosterone levels were closely related to cognitive decline. In fact, they even found an almost proportional relationship between the two. The lower the T levels, the worse the cognitive decline.

Testosterone levels naturally lower with age. This could play a major role in the decline of cognitive function, especially in older males.

Other symptoms

Although less common, the following symptoms are possible with low T, especially in men suffering from severely low levels.

  •     Reduced ability to orgasm
  •     Loss or reduction of body hair
  •     Size reduction of testes
  •     Male breast enlargement
  •     Sweating
  •     Sleep disturbances
  •     Osteoporosis
  •     Anemia
  •     Infertility

What causes low T?

So we know what low T feels like, but where does it come from?


There are a number of reasons your body might have lower testosterone levels.

One of the most common causes of low T is simply aging. As we get older, our systems start to slow down—including the endocrine system. The body can’t produce hormones at the same rate it used to, and it gets progressively slower each year.

There are three “types” of low T that are categorized based on the cause of the endocrine imbalance.

Primary low T or hypogonadism occurs when the testes aren’t able to produce testosterone. This is usually due to some sort of injury or failure of the organ, like scrotal or testicle injuries, undescended testicles, or mumps. Chemotherapy and radiation therapy, especially for prostate cancer, can also damage these organs and cause testosterone production to slow down.

Secondary hypogonadism occurs when there is an injury or malfunction of the pituitary gland, which is the gland that regulates testosterone and other hormones.

Tertiary hypogonadism occurs when there’s a dysfunction in the hypothalamus, which is the gland in the brain that controls both the pituitary and adrenal glands.

Secondary and tertiary low T are often caused by injuries near the gland or hypothalamus, such as local tumors, gland malformations, or inflammation due to diseases like HIV or tuberculosis. Chemotherapy near either spot can also create a dysfunction.

Anabolic steroids have an impact on testosterone production because they interfere with the pituitary and adrenal glands. Decreased blood flow to the brain can also cause the hypothalamus to stop sending T signals.

Along with these “types” of testosterone deficiencies, there are other potential causes of low T as well:

Hormonal

  •     Cortisol steal
  •     High estrogen
  •     Low zinc
  •     Low vitamin D

Lifestyle

  •     Drug abuse
  •     Lack of sleep
  •     Low nutrient/vitamin diet
  •     Obesity
  •     Sedentary lifestyle
  •     Smoking
  •     Stress

Serious diseases

  •     Diabetes
  •     Heart disease
  •     High blood pressure
  •     Renal disease

 

How do I know if I have low T?

If you think you might be dealing with symptoms of low T, it’s time to visit your doctor. Physicians will run a blood test that will check total and free testosterone levels. The “normal” male range for testosterone is around 280 to 1,100 ng/dL, though some doctors consider anything below 300 to be “low.”

Most doctors will do a testosterone blood test in the morning. This is when testosterone levels are naturally highest. Doctors want to see your level at its peak, so they can best judge the severity of the problem.

One of the best parts of a low T blood test is that it can also test your blood for other diseases at the same time. Go to the doctor and get your blood drawn just once, and they can do a full workup to check your testosterone, cholesterol, hormones, HCG, and other disease risks.

Check out 7 Testosterone Booting Myths No One Will Tell You About.

 

What are the treatments for low testosterone?

Your doctor will first try to understand the cause of your low T to best determine treatment. If you have low testosterone due to an underlying disease (heart disease, obesity, diabetes) or treatment (like chemo or radiation), your doctor will likely want to address those concerns first. Treating the underlying cause will help boost your testosterone in turn.

If you’re suffering from low T due to aging or without a clear-cut cause, then your doctor will likely recommend you start with natural treatment options first. Other ways to boost your testosterone naturally and effectively include:

  •     Healthy dieting
  •     High intensity interval training
  •     Intermittent fasting
  •     Probiotics
  •     Sex
  •     Sleep therapy
  •     Stress reduction
  •     Vitamin supplementation
  •     Weight loss
  •     Yoga

Read: 13 Ways To Increase Testosterone Naturally

If you’re still not seeing success with lifestyle changes, testosterone replacement therapy (TRT) is an option. These options help artificially raise your testosterone to give your body more free-floating and usable testosterone. TRT alternatives include skin patches, gels, injections, and implants.

In the short-term, these options can work well to get you back on track. However, testosterone replacement therapy comes with a number of side effects and risks that shouldn’t be ignored. Learn more about TRT risks here, and talk to your doctor about any concerns you have before starting treatment.

Conclusion

If you think you may be suffering from low T, visit your doctor for a definitive test. The good news is that most men can easily and successfully raise their testosterone levels with lifestyle changes and therapy options.  

You don’t have to feel like this forever.

In fact, you can start feeling better RIGHT NOW

Schedule a Call

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Are These Medications Killing Your Sex Life?

Most medications come with several side effects, ranging from mild dry mouth to severe life-threatening diseases. For most men, some of the worst—and the most common—are adverse sexual effects.

Some sexual side effects of medications can include erectile dysfunction, impotence, low testosterone, and even low sperm count or infertility. This is because certain medications impact hormone levels, nerve function, and blood circulation, all of which are an important part of sexual health.

Erectile dysfunction (ED) is typically not a disease in its own right. Instead, it is usually a symptom or side effect of another underlying condition, like high blood pressure or type 2 diabetes, which is why most men with erectile dysfunction are also on prescription medications to treat these conditions.

Erectile dysfunction has been linked as a side effect of numerous diseases along with the medications that treat those diseases.


What medications can cause erectile dysfunction and other sexual dysfunction?

What can you do to treat both your condition and your erectile dysfunction in a healthy way?

1. Blood pressure medications

Use

Blood pressure medications are used to treat high blood pressure. High blood pressure can be a serious condition as it damages blood vessels and causes arteries to harden and narrow. This can limit blood flow throughout the body, including to the heart (heart disease) and penis (erectile dysfunction).

Men with high blood pressure often have ED because the blood can’t properly flow to the veins in the penis.

Impact

Men with erectile dysfunction are 38% more likely to have high blood pressure than those without erectile dysfunction; the reverse is also true. There is a direct link between blood pressure and sexual function.

Healthy blood pressure is necessary for an erection. In order to achieve an erection, blood needs to flow into the penis to make it “hard.” If the blood pressure is too high, the arteries in and around the penis become narrowed and damaged, which prevent blood from filling up inside the penis.

Diuretics, a type of blood pressure medication, interfere with blood flow to the sex organs. They also increase the body’s excretion of zinc. Men need zinc in order to produce testosterone and diuretics can decrease the body’s concentrations of free-floating zinc.

Beta-blockers are blood pressure medications that interfere with nerve impulses. This means that the brain-penis connection is severed making sexual arousal nearly impossible. Beta-blockers also reduce testosterone levels, which lowers libido and sexual interest.

There is also an indirect link between blood pressure medications and lifestyle. Lifestyle factors like eating unhealthy foods, not exercising, and smoking can cause men to take medication for high blood pressure which may also lead to sexual dysfunction. This is also directly linked to chronic inflammation in the body, which is at the heart of nearly all major diseases.

Types

  • Atenolol (Tenormin)
  • Bethanidine
  • Bumetanide (Bumex)
  • Captopril (Capoten)
  • Chlorothiazide (Diuril)
  • Chlorthalidone (Hygroton)
  • Clonidine (Catapres)
  • Enalapril (Vasotec)
  • Furosemide (Lasix)
  • Guanabenz (Wytensin)
  • Guanethidine (Ismelin)
  • Guanfacine (Tenex)
  • Haloperidol (Haldol)
  • Hydralazine (Apresoline)
  • Hydrochlorothiazide (Esidrix)
  • Labetalol (Normodyne)
  • Nethyldopa (Aldomet)
  • Metoprolol (Lopressor)
  • Nifedipine (Adalat, Procardia)
  • Phenoxybenzamine (Dibenzyline)
  • Phentolamine (Regitine)
  • Prazosin (Minipress)
  • Propranolol (Inderal)
  • Reserpine (Serpasil)
  • Spironolactone (Aldactone)
  • Triamterene (Maxzide)
  • Verapamil (Calan)

Note that some blood pressure meds have more side effects than others. The medications that are least likely to cause adverse sexual effects are ACE inhibitors, calcium channel blockers, and angiotensin II receptor blockers. Talk to your doctor about switching your blood pressure medication if you’re experiencing any form of sexual dysfunction.

2. Antihistamine

Use

Antihistamines are most commonly used to treat allergies. You’ve likely taken Benadryl if you got a bad bug bite or Claritin or Zyrtec for the springtime sniffles. Antihistamines are also used to manage nausea, relax muscles, and induce sleep.

Impact

Experts don’t know exactly how antihistamines impact the sexual system, but it may be due to their impact on the nervous system. Antihistamines are used to reduce the body’s natural response to foreign bodies. 

When you have an allergic reaction to something—like pollen or a bee sting—your body releases a surge of histamines and white blood cells to “fight off” that unknown object. Antihistamines minimize this response, which often reduces the redness and itchiness in your system. But it can also depress your body’s natural immune response.

Histamines are used as a transmitter in the brain and spine, so suppressing this transmission may impact the brain’s ability to send signals to the penis to gain an erection.

Studies have also shown that histamines actually play an important role in erections. Histamines activate the H2 and H3 receptors, which help signal the penis to have an erection.

Types

  • Cimetidine (Tagamet)
  • Cyclobenzaprine (Flexeril)
  • Dimenhydrinate (Dramamine)
  • Diphenhydramine (Benadryl)
  • Doxylamine (Unisom)
  • Hydroxyzine (Vistaril)
  • Meclizine (Antivert)
  • Nizatidine (Axid)
  • Promethazine (Phenergan)
  • Pseudoephedrine (Sudafed)
  • Ranitidine (Zantac)

3. H2 blockers

Use

H2 blockers, also called histamine H2-receptor antagonists, are used to treat gastrointestinal disorders. Common uses include treatment of GERD, gastric ulcers, peptic ulcers, heartburn, and esophagitis.

Impact

Like antihistamines, H2 blockers deactivate the H2 receptors that are necessary for an erection.

Research has found that they may cause impotence and male breast enlargement if taken at high doses for a long period of time. This is likely because they impact the endocrine system and interrupt the H2 signaling process (as discussed above with antihistamines).

Types

  • Famotidine (Pepcid)
  • Cimetidine (Tagamet)
  • Nizatidine (Axid)
  • Ranitidine (Zantac)

4. Antidepressants

Use

Antidepressants are prescription drugs used to treat depression, anxiety disorders, eating disorders, and obsessive compulsive disorder. Some doctors prescribe antidepressants as a means of smoking cessation. Low doses of antidepressant medications have also been used to treat chronic pain, menstrual cramps, and irritable bowel syndrome.

Impact

Antidepressants influence the function of neurotransmitters and hormones in the brain, including serotonin, norepinephrine, and dopamine. Serotonin and dopamine are the “happy” hormones, but they also play an important role in libido and sexual satisfaction.

Antidepressants suppress these hormones, which in turn suppresses the body’s ability to get “excited” by sexual stimuli.

These hormones are also used as signals between nerve cells. With minimized signals, the brain has trouble alerting the nerves in the penis. This means that the penis doesn’t know it needs to have an erection. Even stimulating the nerve endings on the penis wouldn’t be able to signal the brain that it’s time to have sex. This inability for the brain and penis to interact is a direct cause of erectile dysfunction.


Overall, studies have shown that antidepressants—especially SSRIs—cause decreased sexual desire and excitement, diminished or delayed orgasm, and erectile dysfunction. There are also some cases of painful ejaculation, penile numbness, and spontaneous erection.

This proves that antidepressants have a direct influence on sexual function—even if the reason is still unclear.

It’s important to note that sexual dysfunction is often psychological. Depression and anxiety are known causes of erectile dysfunction. Thus, men on antidepressants may still have that psychological roadblock that is causing their erectile dysfunction, even while on medication.

 One study found that sexual side effects were actually worse when patients did not adhere to their depressive disorders. This suggests that for some individuals, depression and anxiety are a greater cause of sexual dysfunction than the antidepressants themselves.

Note: The same effect occurs with antipsychotic medications.

Types

  • Amitriptyline (Elavil)
  • Amoxapine (Asendin)
  • Buspirone (Buspar)
  • Chlordiazepoxide (Librium)
  • Chlorpromazine (Thorazine)
  • Clomipramine (Anafranil)
  • Clorazepate (Tranxene)
  • Desipramine (Norpramin)
  • Diazepam (Valium)
  • Doxepin (Sinequan)
  • Fluoxetine (Proxac)
  • Fluphenazine (Prolixin)
  • Imipramine (Tofranil)
  • Isocarboxazid 9Marplan)
  • Lorazepam (Ativan)
  • Meprobamate (Equanil)
  • Mesoridazine (Serentil)
  • Nortriptyline (Pamelor)
  • Oxazepam (Serax)
  • Phenelzine (Nardil)
  • Phenytoin (Dilantin)
  • Sertraline (Zoloft)
  • Thioridazine (Mellaril)
  • Thiothixene (Navene)
  • Tranylcypromine (Parnate)
  • Trifluoperazine (Stelazine)

5. Statins/fibrates

Use

Statins and fibrates are used to treat high cholesterol. They’re often used in conjunction to help lower cholesterol, especially for patients with type 2 diabetes.

Impact

Statins and fibrates are medications that inhibit the production of cholesterol, which happens to be the building block of testosterone and other hormones.

Statins are known to cause rhabdomyolysis, which breaks down muscle tissue and releases protein into the bloodstream, which can impact blood flow and sexual function.

One study found that statins and fibrates, which lower lipids, were significantly related to the incidence of erectile dysfunction cases.

Types

  • Fenofibrate (Tricor, Fibricor, Lofibra)
  • Gemfibrozil (Lopid)
  • Pravastatin (Pravachol)
  • Simvastatin (Zocor)
  • Lovastatin (Mevacor, Altoprev)

6. Benzodiazepines & anticonvulsants

Use

Also known as tranquilizers, benzodiazepines are used to treat anxiety, insomnia, agitation, muscle spasms, and are sometimes used to prevent seizures.

Anticonvulsants are drugs specifically used to control seizures for those with epilepsy. They may also treat certain types of chronic pain like migraines or neuropathic pain.

Impact

Both benzodiazepines and anticonvulsants have muscle-relaxant properties, which lessen sexual interest and sensation. They also interfere with the production of testosterone, often leading to low T levels, which impact one’s sex drive, as well as, the ability to have orgasms.

Some research suggests that newer anticonvulsants, like gabapentin and topiramate may have fewer side effects.

Types 

  • Xanax
  • Ativan
  • Valium
  • Librium
  • Gabapentin (Neurontin)
  • Topiramate (Topamax)

7. Recreational drugs

Use

Recreational drugs are used for recreational purposes… I do not recommend the use of recreational drugs.

Impact

Most recreational drugs (and alcohol) decrease the arousal response to stimuli in the brain, which removes the mental part of getting an erection. If your brain doesn’t respond to the idea or arousal of sex, then it isn’t able to send signals to the penis to have an erection. Painkillers like morphine, oxycodone, and codeine also have similar effects.
Moreover, recreational drugs impact your genetic expression. They can cause methylation on key DNA groups, which can “turn off” healthy genes that stop disease progression and “turn on” unhealthy genes that unleash genetic disorders. Learn more about the epigenetics of drugs here.

Types

  • Amphetamines
  • Barbiturates
  • Cocaine
  • Marijuana
  • Heroin
  • Nicotine

How to stop sexual side effects?

The good news is that most of these adverse sexual side effects are reversible after you stop taking the medication. If you’re suffering from impotence, low libido, infertility, or other sexual dysfunction, you’ll want to talk to your doctor about possibly changing your prescription or approaching your condition with a more natural remedy.


But isn’t taking a medication for your heart more important than a healthy sex life?
Actually, no. A healthy sex drive is a predictor for overall health. Your sex organs are one of the first to stop working when your body is going through some sort of “shock,” like disease or infection. Your essential organs start taking all of the blood and nutrients, so none is left for your sex organs.

Thus, if you have a healthy sex life, it’s likely that your other organs are working in tip-top shape.

Plus, sex is a great method of exercise. It can help burn calories, clear out your arteries, build muscle, boost the immune system and keep your body in shape to ward off disease.

Don’t settle.

There are a number of ways to try to improve your health condition before resorting to heavy medications or therapies. For instance, if you’re currently taking statins and fibrates for high cholesterol, talk to your doctor about instead taking a mixture of vitamin B12, folic acid, and vitamin B6.

Check out the 7 supplements every man should take for optimal health here. One of the supplements I recommend for every man, especially those over 40, is a probiotic pill.

Moreover, changes in lifestyle have been shown to have an impact on cholesterol, type 2 diabetes, heart health, blood pressure, depression, anxiety, metabolic syndrome, and other conditions that typically require ED-inducing medication. 

Lifestyle changes can influence your epigenetic expression. Therefore, if you can alter your genes to be healthy and immune to disease, you won’t have to take any of the above medications that have ED-causing side effects. Learn more about how you can change your genes and risk for disease below with our Epigenetics Series.

Never stop taking a medication without first consulting your doctor.

Conclusion

There are a number of disorders that can cause erectile dysfunction, and a number of medications for those disorders can also cause ED.

Thankfully, sexual dysfunction is rarely permanent. You can change your pillbox—and your disorders—with certain lifestyle changes.

Check out our Male 90X program to start reducing your risk for disease and prescription meds.

If you don’t want to be on drugs with nasty side effects, it’s time to take control of your health.

Sign up for Male 90X’s genetic-based report and private consult to get started and own your health!

You should always talk to your doctor about any and all potential side effects of your medication before starting a regimen. You should also talk to a doctor before stopping any medications to try other avenues.

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Does BPA Cause Sexual Problems?


BPA, a chemical rampant in everyday American life, is directly linked to short-term and long-term sexual dysfunction.

But what is BPA and how is it linked to sexual disorders?

And what can you do about it?

What is sexual dysfunction?

Before we get into BPA, let’s first discuss the definition of sexual dysfunction.

“Sexual dysfunction” is an overarching term that encompasses a number of sexual problems that deviate from an individual’s personal norm. This means that a man’s sexual behaviors have changed in some way.

These dysfunctions can include:

  • Erectile dysfunction: inability to get or sustain an erection long enough to have satisfactory sex
  • Low libido: minimized interest in sex, often caused by low testosterone
  • Premature ejaculation: reaching orgasm too quickly for satisfaction
  • Delayed or inhibited ejaculation: reaching orgasm too slowly or not at all

The causes of sexual dysfunction are varied. Causes include:  low testosterone levels, prescription drugs, blood vessel or nerve disorders, depression, stress or anxiety, relationship concerns, performance anxiety, smoking, alcohol or drug abuse, and even a lack of sleep.

The cause of sexual dysfunction that we’re talking about today is chemicals in the environment—like BPA.


Chemicals impact your body’s natural and healthy functioning. In many cases, chemicals can mimic certain hormones, which disrupts the endocrine system.

These chemicals can also damage the cells in your body. This damage can create sexual problems as a result of decreased blood flow or blocked nerve impulses. Cellular damage is also a leading cause of disease, cancer, and aging.

What is BPA?

The chemical we’re going to focus on is BPA, aka bisphenol A. BPA is a chemical that mimics estrogen in the body. It’s a major component in hard plastics, like polycarbonate plastics and epoxy resins.

You’ll find BPA in a number of plastics and canned food linings. This includes baby bottles and reusable plastic storage containers.


I’m focusing this discussion on BPA because it’s proven to damage sexual function…

But it’s also one of the most common chemicals in our society.

In fact, an EWG survey found that the four leading producers of liquid infant formula line their cans with BPA. They also found that 20 out of 28 brands of canned foods and drinks use BPA in their products.

BPA is so common that it’s been detected in 93% of the American population (through a urine test). Nearly all of Americans test positive for low-level BPA contamination.

Most Americans consume BPA through their food and drink. The chemicals are released from the plastics and cans by penetrating the food or drink, which humans then consume.  

Thus, people have started looking to the Food and Drug Administration to regulate the chemical.

But the FDA has still maintained that BPA is safe at certain levels—despite nearly 100 academic studies saying otherwise. This initial research has shown a variety of negative effects of BPA, including infertility, weight gain, behavioral changes, early-onset puberty, diabetes, and even cancer.

That’s right—they found a link between BPA and cancer.

However, the FDA stated that those studies, which were performed on animals, did not translate to a human population.

So one set of researchers set out to prove the results in humans.

What links BPA and sexual dysfunction?

The study followed 634 male workers across four factories in China. Researchers compared one group exposed to BPA in the air and one that had no exposure. The study persisted for five years.

Researchers found three shocking discoveries:

  1. Men exposed to BPA were 4x as likely to suffer from erectile dysfunction. They also had reduced sexual desire and diminished sexual satisfaction.
  2. Men exposed to BPA were 7x as likely to have difficulty with ejaculation, even if they didn’t have ED.
  3. The above two effects happened after just months on the job, not years.

How does BPA affect sexual dysfunction?

Researchers were not 100% sure that BPA was the cause of the sexual dysfunction. However, the way BPA interacts with the body can give us some ideas about the link between the two.

BPA is a synthetic form of estrogen. This means that it mimics estrogen in the body. When you consume BPA, your body’s estrogen receptors start ringing off the hook, so the body thinks it has more estrogen than it actually does.

When there’s an excess of estrogen, the body stops producing testosterone. This creates a dangerous imbalance of hormones.

Estrogen and testosterone are both necessary for proper functioning. You need an appropriate balance of E and T. But “balance” depends on your gender. For women, that balance means more estrogen, and for men, that balance means more testosterone.

In women, estrogen dominance can cause serious health problems, like endometriosis, polycystic ovary syndrome (PCOS), and breast cancer.

In men, estrogen dominance can kill your interest in sex and overall motivation and drive. High E levels lead to low testosterone, low libido, erectile dysfunction, behavioral changes, anxiety, stress, weight gain, muscle loss, and a number of other side effects. It can even give you man-boobs.

Men need strong levels of testosterone in order to have all of those “manly” features, like lean muscle and hair growth. Testosterone is also necessary for a strong sex drive and fertility.

BPA functions like estrogen. When you consume BPA, you’re basically ingesting more estrogen, which suppresses the production of testosterone. This throws off the hormonal balance in the body and inhibits testosterone.

This can throw your body into a state of estrogen dominance, which leads to a number of sexual dysfunctions, including low testosterone, erectile dysfunction, low sperm motility, low sperm count, delayed ejaculation, and more. It can even lead to psychological concerns like stress, depression, and performance anxiety.

Is there a safe level of BPA?

Still, some experts are concerned that this human study doesn’t paint the whole picture of BPA and sexual dysfunction.


It’s important to note that researchers of the study were able to prove a correlational relationship—but not a causal one. 

Moreover, the study only looked at high levels of exposure in a factory setting. There could be a difference between intense periods of high exposure and continuous, low-level exposure, which is what the average American experiences.

Thus, some people still argue that low levels of BPA are not dangerous. Some of these people are unfortunately part of the FDA.

Nevertheless, groups are still fighting the use of BPA in our foods and drinks. The American Medical Association Board of Delegates, which is a highly credible group of academics, wrote:

“Even infinitesimally low levels of exposure—indeed, any level of exposure at all—[to BPA] may cause endocrine or reproductive abnormalities, particularly if exposure occurs during a critical developmental window. Surprisingly, low doses may even exert more potent effects than higher doses.”

My thoughts?

If we see such a heavy effect in high doses, there are likely effects in small doses as well.

Putting any sort of artificial chemical in your body is not ideal. Chemicals disrupt the endocrine system and damage cells, which can have long-term effects.

Anything that pretends to be a hormone and interrupts your natural hormone balance is a no-no for me. In these cases, chemical-induced low testosterone and erectile dysfunction can be avoided.

What about phthalates?

I’m glad you asked.

BPA is often used in hard plastics, but phthalates are a type of chemical used to soften plastics. You’ll often find these in toys, shower curtains, wallpaper, and personal care products. They’re also found in detergents and some food packaging.

Studies have shown similar concerns with phthalates as BPA. One study found that multiple types of phthalates were associated with reduced testosterone in both females and males. This was especially true for women ages 40-60 (menopausal age) and boys 6-12 years old (puberty age). There were significant reductions in T within adult men ages 40-60 as well.

This indicates that phthalates and BPA may have a more intense effect during critical hormonal periods, like puberty and menopause. It can also worsen with age, as testosterone levels naturally start to decline.

Not only do phthalates impact testosterone, but they alter fertility as well. Another study found phthalates in much higher concentrations in infertile men than fertile men. They concluded that exposure to phthalates may concern testicular and Leydig cell function, which is the basis of healthy fertility and virility.

What can you do about these chemicals?

Unfortunately, BPA doesn’t seem to be going anywhere any time soon. While we wait for more studies (and the FDA), it’s time to take control of your own health.

You may not be able to completely get rid of BPA by yourself—but minimizing your exposure is a start.

1. Choose organic, whole foods.


The best way to avoid BPA is to reduce your consumption of foods in cans or plastics. If 20 out of 28 major canning companies use BPA, any consumption of canned foods is likely exposing you to this chemical.

Plus, canned foods are usually incredibly high in sodium. Sodium also packs on the pounds, lowers your testosterone, and kills your sex drive.

It’s best to avoid canned foods altogether if possible. Instead, opt for organic, whole foods. This reduces your exposure to environmental contaminants in general, from BPA to pesticides to GMOs.

2. Look for “BPA-free” labels.

Not all canned foods and plastics use BPA. There are a number of companies moving away from BPA to protect their customers (and to market to a health-conscious consumer).

You can look for “BPA-free” labels on your cans and plastics. They will usually display their health certifications as well.

However, it’s important to note that the FDA doesn’t regulate BPA, which means it doesn’t regulate the labeling of BPA-free. Not all labeled items will be 100% free of BPA.

3. Store your food in glass or ceramic.


Don’t store your foods in plastic containers. A number of plastic containers also have BPA. If you store your food in plastic, the BPA can seep out of the lining and into the food that you’ll consume. This is especially important to note for your kids’ lunch boxes.

Using glass and ceramic can help you avoid BPA. These are an environmentally friendly and health-conscious way to minimize exposure to contaminants—and reduce your waste and environmental impact!

4. Don’t heat plastic.

Never put plastic containers in the microwave. Don’t cook with plastic. Don’t even leave plastic out in the sun for too long.

Heating up plastic actually releases chemicals inside, including BPA and phthalates. The chemicals in the plastic then transfer to the food inside. 

5. Avoid bottled water.

Bottled water is often subjected to unstable environmental conditions. It can be stored in hot warehouses, which causes a release of chemicals into the water.

Water is the most essential aspect of health. You want your water to be pure and clear for optimal health. You don’t want to fill up on BPA in your hydration.

6. Detox.


Going through a detox helps your body get rid of any chemicals, pollutants, or gunk that may be hanging around. Frequent detoxes can help keep your organs and cells clean, clear, and functioning at their peak.

There are a number of different detox plans out there. Try a variety to see which works best for your body. You’ll know which one’s best based on how you feel.

I usually recommend a detox that includes a period of intermittent fasting in association with raw, organic foods. I also recommend you drink your body weight (in ounces) in water to help flush out those toxins. For example, if you weigh 180 pounds, you want 90 ounces of water.

7. Probiotics.

Now that you’ve detoxed, it’s time to fill your body with goodness. Probiotics are natural “good bacteria” that help fight off foreign bodies, including chemicals and disease.

Learn more about the amazing benefits of probiotics here.

Conclusion

Be aware of what you’re putting in your body and how it’s impacting your hormone levels.

BPA is directly linked to male sexual problems. Despite efforts to get it removed from our cans and plastics, BPA is still very much a part of our daily lives in America.

But you can preserve your sexual and overall health by acknowledging the concerns of BPA.

With prevention and detox, you can safeguard against BPA.

Looking for a proven method of detox and revitalization?

Check out our G1 Performance Health program!

This genetic-based report and analysis, along with a private consultation will get you started on controlling your health and wellness for optimal wellbeing.

Do you want to feel invigorated, youthful, and energetic?

Do you want to have the best health you’ve ever had?

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Olive Oil Will Change Your Life—Here’s How


Want to become healthier with just one simple change to your diet?

If you want to reduce your risk of inflammation-related diseases, like cardiovascular disease, Alzheimer’s, stroke, diabetes and cancer…

Then you want extra virgin olive oil (EVOO).

Extra virgin olive oil is a primary component of one of the healthiest diets on the planet: the Mediterranean diet. This nutritious fat plays a role in chronic inflammation by minimizing inflammatory pathways, regulating metabolic processes, detoxing cells, and protecting blood vessels.

These properties make it one of the key fighters and prevention methods against serious diseases, including cancer, heart attack, and stroke.

EVOO can even impact your genes and epigenetics!

What is the value of adding extra virgin olive oil to your diet? How will it impact your health? And how can you make olive oil a part of your daily nutrition?

What is extra virgin olive oil? 

Olive oil is the natural oil extracted from olives, which are fatty fruits. In its purest form, olive oil contains a number of beneficial bioactive components, including oleic acid, biophenols, and vitamin E.

EVOO is a source of unsaturated fats, specifically monounsaturated fats. Monounsaturated fats are a necessary and nutritious part of your daily macros. Oleic acid is the predominant fatty acid in olive oil, making up about 73% of EVOO. It’s considered one of the healthiest fatty acids on the planet (that we know of). We’ll get more into these benefits below.

About 24% of olive oil is saturated fats, omega-3s, and omega-6s. Omegas are essential fatty acids that the body needs for everyday function. Omegas play a role in brain function, cardiovascular disease, asthma, diabetes, osteoporosis, arthritis, macular degeneration, depressive disorders, skin disorders, and more.

100 grams of olive oil contains:

  • Monounsaturated fat: 73%
  • Saturated fat: 13.8%
  • Omega-6: 9.7%
  • Omega-3: 0.76%
  • Vitamin E: 72% of the RDA
  • Vitamin K: 75% of the RDA

1. Helps prevent cancer

One of the most potent benefits of olive oil is its impact on cancer. Olive oil is filled with antioxidants like vitamins E and K that help fight off disease and inflammation. Olive oil also contains a large number of specific anticancer agents like squalene and terpenoids.

Oleic acid in EVOO is especially cancer-fighting. Oleic acid fights free radical damage, which is the main cause of cancer. It’s also highly resistant to oxidation, and it plays a role in controlling genetic expression (also referred to as epigenetics).

Oleic acid suppresses the overexpression of HER2, which is an oncogene (a gene that can transform a cell into a tumor cell). This acid has been shown to reduce the onset, progression, and metastasis in a number of cancers by inhibiting the HER2 gene activity.

Moreover, studies show that the oleocanthal in EVOO can kill cancer cells in less than an hour… while most cells die between 16 and 24 hours. This means that it can help kill cancer cells before they even have the chance to grow or spread.

In fact, a number of experts believe that olive oil is the main reason why people in Mediterranean countries have a lower risk of cancer.

2. Reduces chronic inflammation

The antioxidants that help prevent cancer also assist in fighting systemic (body-wide) inflammation. Chronic inflammation is the number one cause of serious diseases like diabetes, cancer, and cardiovascular disease.

Oleocanthal is a compound in olive oil that shows surprisingly similar features as that of ibuprofen. Ibuprofen is a non-steroidal anti-inflammatory, like over-the-counter Advil or Motrin. You take ibuprofen if you have inflammation in the body, like a headache, a fever, or a swollen ankle. Thus, if oleocanthal has almost identical properties to ibuprofen, it could be a natural solution for long-term and chronic inflammation.

Moreover, oleic acid reduces the serum C-reactive protein, which is a driver of chronic inflammation.   

3. Improves heart health

Chronic inflammation is a major driver of heart disease. As discussed above, olive oil helps minimize chronic inflammation, which in turn helps keep the heart healthy. One study found that olive may even lower blood pressure, reducing the need for blood pressure medication by nearly 48%.

Moreover, the oleuropein in olive oil can actually help prevent the oxidation of LDL “good” cholesterol. This keeps the good cholesterol levels high, which in turn minimizes levels of bad cholesterol. High good cholesterol and low bad cholesterol is essential to long-term heart health and the prevention of cardiovascular disease.


Some studies show that olive oil can also improve endothelial (blood vessel) health and strength. One study suggested that it increases the release of nitric oxide, which is the compound that relaxes and expands the blood vessels to let blood flow freely. This allows more blood to naturally move to the heart. Nitric oxide also plays an important role in preventing erectile dysfunction… so olive oil may be good for the blood vessels in your penis too!

Most importantly, a study of 7,447 participants, aged 55 to 80 at high risk for heart disease, found that diets supplemented with EVOO or nuts significantly reduced the incidence of major cardiovascular events. This is only one of a number of studies practically proving the heart-healthy benefits of the Mediterranean diet.

4. Reduces the risk of stroke

Olive oil has been linked to a lower risk of blood clotting. Blood clots are the cause of heart attack, stroke, and pulmonary embolism.

One review analyzed 32 studies and found a significant association between a higher intake of olive oil and a reduced risk of death by any cause; EVOO especially showed a minimized risk of stroke with nearly a 17% reduction.

Another study of over 38,000 participants found an inverse association between olive oil consumption and stroke.  

5. Improves brain health

The Mediterranean diet has been shown to promote cognitive function and brain health throughout life, especially in later years.

EVOO also plays an important role in minimizing the risk for Alzheimer’s disease and dementia. Patients with Alzheimer’s have a buildup of beta amyloid proteins in their brain. But research shows that EVOO can actually clear out these proteins, which may help prevent Alzheimer’s.

6. Fights mood disorders

Mood disorders like anxiety or depression occur when the brain doesn’t have enough serotonin or dopamine, which are the “happy hormones” that play a role in mood, sleep, and cognitive function. Olive oil may actually balance these hormones to minimize cortisol and leave room for the production of these happy hormones.

Olive oil’s anti-inflammatory properties also help reduce inflammation in the brain that can cause neurological disorders.  

One study found that an intake of unsaturated fats has an inverse relationship with depression, while trans fats have a linear and proportional relationship.

Olive oil may actually make you happier!

7. Strengthens bones

Research shows that olive oil can positively affect bone thickness. Patients with osteoporosis, which is a decrease in muscle mass, are at greater risk of fractures and breaks—which can even be fatal in older patients.

Olive oil, though, may help fight against osteoporosis and arthritis by allowing the body to better absorb calcium, which is necessary for strong bones.

8. Reduces risk of type 2 diabetes

Type 2 diabetes is an American epidemic. It’s expected that by 2050 1 in 3 Americans will be diagnosed with type 2 diabetes.

Olive oil actually stabilizes blood sugar and insulin levels. Balancing out insulin helps increase insulin sensitivity, which minimizes the risk for diabetes.

One small study of non-diabetic subjects found that eating a Mediterranean diet with olive oil reduces the risk of developing diabetes by 40%. A second study confirmed these findings, as olive oil caused less of a spike in blood glucose levels than corn oil.

9. Manages weight  


Low-fat diets, like high-protein diets, can actually cause you to gain more weight. Cutting healthy fats out of your diet means taking away one of your three essential macronutrients that keeps your body functioning.

Olive oil is a necessary healthy fat that will not make you fat. In fact, it might do just the opposite.

Countless studies have linked the Mediterranean diet to lower body fat, obesity prevention, and weight loss. In fact, one study found that those eating a Mediterranean diet have an 88% lower risk of obesity. 
This weight management likely has three causes.

  1. Olive oil can also help regulate insulin and blood sugar levels. Spikes in sugar levels cause the body to store fat, but minimizing these spikes can help regulate how your body uses its energy.  
  2. The Mediterranean diet encourages a higher intake of fruits, vegetables, and fish, which all have positive effects on weight.
  3. Healthy fats help reduce hunger, which minimizes the number of calories consumed.

What’s the best kind of EVOO?

There are different types of olive oil out there, some better than others. You want to make sure that you’re getting extra virgin olive oil. The “extra virgin” means that it’s as pure as possible. Other types of olive oils go through a refining process that can remove all of the antioxidants and bioactive compounds—and some brands even add in unhealthy, saturated fats!

Make sure that you’re getting real extra virgin olive oil. Do your research to ensure that your “extra virgin” hasn’t been diluted with other refined oils (which is a common oil scam in our grocery markets today)

A good rule of thumb is to go for the darkest bottle of olive oil on the shelf. Darker bottles help protect the oil inside, because the active components in olive oil can go bad when exposed to the sun.

Look for pure oil in dark bottles.

How do you consume extra virgin olive oil?


I love olive oil because it’s so versatile—and delicious!

Olive oil is a great salad dressing. Olive oil and vinegar is one of the healthiest—and tangiest—ways to spice up your favorite salads.  

If I’m treating myself to a dish of whole-wheat pasta, I’ll throw some olive oil in with my tomato-basil sauce for a deliciously healthy addition. If you like your pasta plain, a few tablespoons of olive oil adds a bit of flavor while softening the pasta.  

Best yet, extra virgin olive oil is great for cooking. Studies show that it can withstand high temperatures while resisting oxidation. Other oils actually emit toxic fumes and produce harmful free radicals when exposed to high temperatures.

Not only does EVOO not create toxic chemicals when heated, but it also maintains the majority of its antioxidants and bioactive compounds even at high temperatures! This means that cooking with EVOO can actually add more nutrition to some of your favorite healthy dinners.

So throw a capful of EVOO in the pan to sauté your veggies or grill up some chicken. I’ll even put a few drops in the water before boiling pasta or rice as a substitute for salt. EVOO adds flavor and helps the grain cook faster, and it’s a great way to minimize your sodium intake.  

There’s not much you can’t do with extra virgin olive oil.

Pro-tip: Olive oil also has antibacterial properties. Studies show that it can reduce bacteria like Salmonella, Listeria, and H. pylori, even when used in mayonnaise and salads. One study even found that EVOO is effective against 8 strains of H. pylori that are resistant to antibiotics. Toss your salad in olive oil for added layers of protection.

Conclusion

I like to think of extra virgin olive oil as the chimney sweep. It clears out your heart, blood vessels, brain, hormones, fat cells, and more. It basically helps “reset” your body and genetics towards a healthier resting state.

Best yet, incorporating more EVOO in your diet is a small, delicious change that will radically improve your health.

Do you want more nutrition tips that will help boost your vitality in weeks?  

Do you want to be the most vibrant and sexy you’ve ever felt?

Are you ready to take action to regain your health and vigor?

Are you ready to upgrade your health?

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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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