Stop ED in its Tracks

Man on couch disappointed Stop Erectile dysfunction in its tracks

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

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

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

What Causes Erectile Dysfunction?

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

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

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

Psychological factors:

  • Stress
  • Anxiety
  • Depression

Physical factors:

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

Lifestyle factors:

  • Smoking
  • Alcohol
  • Drug abuse
  • Inactivity
  • Other medications like antidepressants

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

Diet and Erectile Dysfunction

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

Healthy breakfast in a bowl fresh fruit and nuts prevent ED

Foods to choose

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

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

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

Foods to avoid

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

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


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

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

Exercises to Help Erectile Dysfunction

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

Cardiovascular fitness

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

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

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

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

  • Running
  • Cycling
  • Swimming
  • Playing tennis

Man running cardio helps to fight Erectile dysfunction

Strength training

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

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

Weight loss

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

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

Additional lifestyle changes 

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

Reduce stress

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

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


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

The solution? Get enough sleep. 

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

Communicate with your partner

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

Couple talking and communicating

Therapy for Erectile Dysfunction

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


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

Medication injections

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

The Priapus P shot

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

Vacuum therapy

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

Hormone therapy

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

Ultrasound therapy

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

Penile implant surgery

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

Using Precision Medicine

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

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

Conclusion: Don’t Let ED Get You Down

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

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

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

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.

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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.

Want more tips to optimize your health?  

Listen to the latest podcasts. Click HERE 


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

Transform Your Health With Your DNA

Transform Your Health with Your DNA - Dr Tracy Gapin

Your DNA tells a story and can transform your health. We celebrate DNA Day on April 25 every year to commemorate the completion of the Human Genome Project in 2003 and the discovery of the double helix of DNA in 1953.

But DNA Day (and every subsequent day) is more than just a nod at the incredible scientists advancing research in health and medicine. It’s the perfect opportunity for YOU to take control of your own wellbeing by taking time to understand how your DNA impacts your life—and how you can hack your genes for improved health and vitality.

Let’s take a dive into how advancements in DNA research impact you, and what you can do to take your wellness to the next level.

What is the Human Genome Project?

DNA Day is the celebration of the completion of the Human Genome Project. The Human Genome Project was an international, collaborative research project that identified and mapped all of the known human genes. It specified where these genes are in the sequence and their purpose from a physical and functional standpoint. This project has completely revolutionized the way we understand genes, health, and medicine.

Francis Collins, the director of the National Human Genome Research Institute, stated: “The genome is a history book—a narrative of the journey of our species through time. It’s a shop manual, with an incredibly detailed blueprint for building every human cell. And it’s a transformative textbook of medicine, with insights that will give health care providers immense new powers to treat, prevent, and cure disease.”

The Human Genome Project set in motion a new wave of studies looking at how individual genes play a role in physical traits, behaviors, and risk of disease. More researchers began to realize the impact that genetics has on health, especially with regards to risk of chronic illness.

Without this project, I likely wouldn’t be able to help my clients in the profound way I am able to currently through my genetics coaching. Now that we have more information about genetics and epigenetics, and now that we have more researchers participating in genetic studies, advancements are ever deepening our understanding of hacking our genes to improve wellness, lengthen lifespans, and taking health to a new dimension. I owe my work and the success of my clients to the Human Genome Project!

What is DNA?

Most people have a basic understanding of DNA, but genetics is a complicated subject that necessitates a little extra explanation. So let’s get into it just a little.

DNA (deoxyribonucleic acid) is essentially your hereditary material. Almost every cell in your body has your unique DNA sequence tucked away in its cells. There are over 3 billion bases in human DNA, and 99% of those bases are the same for all humans. It’s the sequence of that last 1% that makes us all unique and inimitable!

Genes are made up of DNA. Each gene has its own function. For example, some genes code for proteins like muscles and tissues, while others determine physical or behavioral traits. The Human Genome Project estimates that humans have between 20,000 and 25,000 genes. You have two copies from each gene, one inherited from each parent.
Genes make up chromosomes. Most people have 23 chromosomes. The chromosome is basically the structure of DNA, which is tightly coiled around histone proteins.

You don’t really need to remember all of this. What you really need to take is this: your genes are complicated. Little DNA strands make up genes that coil together into a chromosome, which sits in every cell nucleus. Different cells activate different genes, which is how your cells can have different functions (like hair proteins versus blood cells) while keeping in alignment with your basic genetic structure.

And your DNA is just the start. Your genetic sequence is the blueprint for your body and health, but it doesn’t tell the whole story. That’s where your epigenetics comes in.

What is epigenetics?

Epigenetics is how your genes are expressed, controlled by the activation or deactivation by certain lifestyle factors.

For years, people thought that genetics were unchangeable or that it took multiple generations and random mutations to change your genes. More research on epigenetics tells us that’s not the case, though. The genetic blueprint is passed down, but the expression of those genes can change throughout the course of your life. You could actually have a different genetic expression at different points in your life!

Here’s how it works. Certain external factors can turn your genes “off” or “on,” usually through DNA methylation. Methylation refers to the addition of a methyl group to a DNA strand, basically flipping a switch that turns it into the “off” position (usually). Methylation can be positive on some genes, and it can have a negative effect on others. For example, you’ll want an increase in methylation (deactivation) on those genes that cause tumor growth. But you’d want a decrease in methylation (activation) on genes that suppress tumor growth. So a risk of cancer can be programmed into your DNA, but epigenetics tell your DNA whether to express that risk or not.

Where do methylation and other epigenetic changes come from? Diet, stress, sleep, exercise, thought patterns, behaviors, and other lifestyle factors can all impact the expression of your genes.

There is a lot that goes into epigenetics. It’s an entire field of research with a lot of moving parts. You can start delving in a little deeper to learn more here: What Is Epigenetics And Why Do You Care?

More epigenetics resources to check out:

What can I do about my genes?

The Human Genome Project gave us the foundation we need to understand how genes and sequences impact health. It told us which genes need to be activated in order to protect us from disease, and which need to be deactivated in order to ward off potential health complications.

Research on epigenetics has furthered this understanding to tell us that our genes are never static. We can actually control how we activate and deactivate these genes.

That means YOU are in control of your health.

Your genetic sequence tells you where you came from, and your epigenetics tells you where you’re going. So let’s use that to our advantage! What can you do about your genes to bring you the health and life you crave?

hormone hunger ghrelin men's health

1. Acknowledge any harmful habits.

We all have bad habits. Maybe you sit on the couch all day Saturday and do nothing. Maybe you smoke when you’re anxious. Maybe you stress about little things. Maybe you pull an all-nighter when you have a project at work.

These small habits can and do add up, and they can appear in the form of negative gene expression.

Before you start making any lifestyle changes to hack your DNA, I want you to take a look at how you’re living your life now. Don’t be hard on yourself. Don’t beat yourself up. The goal is simply to understand where your current level of health is coming from.

If you want to make a change, you have to be honest with yourself about your lifestyle. Only you can make the change.

2. Discover your genetic sequence.

Your genes are uniquely yours. That means no two health plans are going to be the same. When you go into a doctor’s office, they usually only have the ability to give you a cookie-cutter plan based on your general health as it stands. But you need more than that in order to be healthy. You need a deep understanding of your health on a genetic level to ensure you’re making the right lifestyle choices for your body.

I recommend getting a professional genetics test accompanied by a comprehensive consultation with a genetics coach. This gives you data of your test results, but it also takes it one step further to understand exactly what that data is trying to tell you about your health.

Understanding is the first step to resolution and growth!

The best part about professional genetics coaching is that your data is secure. No leaks or sold data, like some of these genetic tests! The other best part? You get a customized plan built just for you, and you can track and analyze results accordingly.

3. Start hacking.

Now that you know your genes and what that means for your health… you can take massive action to improve. It’s not actually that hard to hack your genetic expression once you know what it looks like. You might need to tweak your nutrition, adjust your workouts, and bump up your sleep—but it comes down to unassuming lifestyle changes that can make a huge difference in your short-term and long-term health.

Talk to a genetics coach about designing an effective plan to hack your genes and unlock your wellness.

There’s no better time to take your genes to the next level than DNA day!

Work With Me

Going deeper into DNA

DNA is cool. I think it’s awesome that you’ve read this article, and you’re eager to take control of your health. It’s the men that equip themselves with knowledge and then take action on that knowledge that live healthy, long, vital lives. I’m excited that you’re part of that determined group of men taking your life, energy, and vitality to the next level.

Want more participation? Of course you do. Because you’re always striving or more. You want to delve deeper and start hacking your genes, so you can prevent risk of disease, revitalize your energy, and renew your vitality.

If you’re one of those powerful men looking to renew and restore your life, you should be on the path of lifestyle health program. With my suite, I test your DNA, interpret the results, and come up with a customized plan that’s specific to YOUR individual genes and lifestyle. We’ll work together to come up with a health strategy that will improve every area of your life from your health and energy to your professional productivity to your personal relationships.

It’s time for you to get in the driver’s seat of your health. With my genetics coaching plan, we’ll gas up your car, rev the engine, and zoom off.

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

I look forward to hearing from you to revolutionize and revitalize your life and vitality. Let’s celebrate DNA day the best way by hacking your DNA and taking your health to the next level.

Schedule a consultation to learn how  understanding your DNA can help you lose weight, gain energy and even have a better sex life.

Ready to take the next steps?

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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.

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

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.


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