50 Leaders Transforming Health & The Future of Medicine

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

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

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

About Tracy Gapin, MD

Dr. Tracy Gapin

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

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

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

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

50 Health Optimization Leaders Transforming Men’s Health

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

Dr. Peter Attia

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

Dave Asprey

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

Dr. Axe

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

Dr. Jeffrey S. Bland

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

Ben Brown

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

Jay Campbell

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

Dr. Michael A. Dempsy

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

Dr. Geo Espinosa

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

William (Bill) Faloon

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

Tim Ferriss

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

Dr. Tracy Gapin

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

Ben Greenfield

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

Dr. Jeffrey Gladden

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

David Goggins

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

Aubrey de Grey

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

Dr. Mickra Hamilton

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

Bill Hanks

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

Dr. Bob Harding

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

Sam Harris

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

Dr. Mark Hoch

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

Chad Howse

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

Dr. Mark Hyman

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

Chris James

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

Dr. Anthony G. Jay

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

Dr. David Jockers

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

Dr. Isaac Jones

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

Dr. Sandra Kaufmann

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

Daniel Kelly

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

Dr. Farhan Khawaja

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

Pete Koch

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

Dr. James Leonette

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

Dr. Jeffry Life

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

Dr. Bruce H. Lipton

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

Dr Ben Lynch

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

Aubrey Marcus

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

Mike Matthews

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

Dr. Emeran Mayer

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

Ben Pakulski

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

Dr. Kirk Parsley

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

Sachin Patel

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

Dr. Rhonda Patrick

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

Dr. Joseph Raffaele

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

James Schmachtenberger

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

Dr. David Sinclair

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

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

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

Dr. J. Richard Steadman

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

Dr. Daniel Stickler

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

Dr. Eric Topol

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

Dr. Jean-François Tremblay

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

Nelson Vergel

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

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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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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. www.GapinInstitute.com

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

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?


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.

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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.


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.


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.


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


  • 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!


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?

Schedule a Call


Happy Men’s Health Month!

Happy Men’s Health Month! June is our favorite month because it’s a period dedicated to education and awareness about men’s wellness. This is a great opportunity for the media, healthcare providers, and public policy creators to bring men’s sexual health to the forefront of the healthcare conversation.

Did you know that the life expectancy for males is 76.1 years, while the life expectancy for females is 81.2 years?

Although it’s possible that there are genetic factors, most experts believe that behavior plays a larger role in the shortened life expectancy of the American male.  

This June, it’s time to commit to your health. With awareness and understanding of common men’s health concerns, you can reduce your risk of serious health concerns.

What are common male health concerns?

Not every man will have the same lifestyle, behaviors, and health risks. However, there are a number of diseases that affect a large percentage of men, especially with age.  

Below are the most common male health concerns and their typical causes or risk factors.

Heart disease

The most prominent male health threat is heart disease. Heart disease is the leading cause of death for men in the U.S., accounting for nearly 1 in 4 male deaths. It’s much more common in men than women, with over 3/4 of sudden cardiac events occurring in men.

One of the most frightening statistics about heart disease is that half of the men who die suddenly from heart disease have no previous symptoms.

Though not showing symptoms, research has proven that heart disease can be preventable. The key factors for high risk of heart disease are all controllable:

  • Diabetes
  • Overweight
  • Poor diet
  • Physical inactivity
  • Excessive alcohol use

Other significant risk factors for heart disease include high blood pressure, high LDL cholesterol, and smoking. Unfortunately, though, half of American men have at least one of these three risk factors—even though these are entirely dependent upon lifestyle choices.

Heart disease isn’t something to mess with. At the very least, it can cause erectile dysfunction and reduced quality of life. At the worst, it can be fatal. 

Prostate cancer

Prostate cancer is the most common cancer among men (except for skin cancer). It is often treatable, but it’s the second leading cause of cancer death behind lung cancer. In America, 1 in 9 men will be diagnosed with prostate cancer during his lifetime, and 1 in 41 will die of it.

Prostate cancer is rare before age 40 and becomes much more frequent after age 65. Nearly 6 of 10 diagnosed cases occur in men over the age of 65, and the average age of diagnosis is 66. 

Early detection is key to treating prostate cancer. It is completely curable if caught early enough. In fact, with early detection, the 5-year relative survival rate of prostate cancer is 99%, the 10-year survival rate is 98%, and the 15-year survival rate is 96%. Thus, it’s recommended that prostate cancer screening start at age 50 and occur at least every five years. For some men, doctors may recommend yearly screenings.

Risks for prostate cancer include age, family history, race, nationality, sedentary lifestyle, diet, calcium, obesity, beer, smoking, height, and Agent Orange.

Learn more about prostate cancer here.

Erectile dysfunction

Erectile dysfunction (ED) is a common concern for men, affecting about 40% of men in their 40s, 50% of men in their 50s, 60% of men in their 60s, and 70% of men in their 70s. ED also called impotence, is when a man cannot get or sustain an erection long enough to have satisfying sexual intercourse. It becomes a long-term concern that can impact sexual health, relationships, and even mental health.

Although it’s more common for men of older age, studies suggest that 1 in 4 men seeking treatment for ED are under the age of 40. Those under age 40 also often have more severe symptoms of erectile dysfunction.  

Erectile dysfunction is often not a disease in and of itself. It is usually a symptom or side effect of another serious health concern like heart disease, high blood pressure, diabetes, or obesity. ED is often one of the first warning signs that something serious is going on in the body.

Thus, if you’ve been experiencing ongoing erectile dysfunction, you want to talk to your doctor as soon as possible. Your doctor will usually consider ED as a symptom, so they will screen you for other potential concerns as well.  

There are a number of potential causes of erectile dysfunction including:

  • Stress
  • Anxiety and depression
  • Performance anxiety
  • Smoking
  • Drug or alcohol abuse
  • Heart disease
  • Kidney disease
  • Diabetes
  • Obesity
  • High cholesterol
  • High blood pressure (hypertension)
  • Neurological diseases
  • Hormonal disorders
  • BPH
  • Low testosterone
  • Peyronie’s disease
  • Prostate cancer treatment
  • Porn addiction

ED can also be a side effect of certain medications you’re taking—including the medications that could be causing your ED in the first place. Work with your doctor to understand where your ED is coming from and what you can do about it.

Check out more erectile dysfunction resources here!

Low testosterone

Testosterone is the “man” hormone. It’s the most important hormone in maintaining male health including muscle mass, hair growth, bone density, red blood cell development, and sex drive. It also plays a role in cognitive function, mood stability, exercise endurance, and energy.  

Testosterone levels naturally decline with age. But this decline can create serious health problems for men. Low testosterone can cause:

  • Lower libido
  • Fatigue
  • Erectile dysfunction
  • Weight gain and obesity
  • Reduced muscle mass
  • Mood changes
  • Reduced cognitive function
  • Poor memory
  • Arthritis
  • Increased risk of heart disease

Men with low testosterone often present a general feeling of “un-wellness.” If you’ve been feeling “off” recently, you may be dealing with low testosterone.

There are natural ways to boost testosterone, and there is the possibility of replacement therapies if lifestyle changes aren’t showing fast results. You can quickly overcome low testosterone if you commit to your health and wellness! 


A stroke is caused by a clot or ruptured blood vessel that cuts off blood flow to the brain. This can cause lasting brain damage that can have serious and fatal implications.

Stroke is the fifth leading cause of death in the U.S., numbering about 800,000 deaths yearly with an additional 130,000 from stroke-related complications. Men are at a higher risk of stroke than women.

There is an increased risk of stroke in those who smoke, have high blood pressure, have diabetes, abuse drugs or alcohol, are overweight or obese, or live a sedentary lifestyle. Don’t put yourself at unnecessary risk for something that could permanently damage your brain.


Diabetes is when your body doesn’t produce enough insulin (type 1) and/or can’t use its insulin properly (type 2). This causes sugar levels to rise, which can create serious health concerns. It increases the risk of heart disease and impacts eyes, kidneys, and nervous system. It’s also directly linked to increased prevalence of erectile dysfunction.

The risks for type 2 diabetes and complications from diabetes include smoking, being overweight, sedentary lifestyle, high blood pressure, and high cholesterol. It’s also more common in men over age 40.

See if you may be at risk for type 2 diabetes with this 60-second online test.


After age 40, the prostate can start to grow. This is called benign prostate enlargement, and it’s “mostly” benign. Although it isn’t dangerous, it can create a number of sexual health concerns for men. It mostly impacts the urinary tract, creating a number of “bathroom” problems like a sudden urge to go to the bathroom or a slow urine stream.

BPH has also been linked to erectile dysfunction and other metabolic diseases. This is because the prostate typically grows when there’s a change in the prostate cells. This can be due to infection, prostate cancer, prostate cancer treatment, age, or other factors.

Although BPH is itself not harmful, it’s often the first sign of another underlying factor. Enlargement is a signal that something in your body is changing your prostate cell makeup—and it’s not a sign to be ignored.


Mental health is equally—if not more—important than physical health. Suicide is the 10th leading cause of death in America, and almost 45,000 people die by suicide yearly. Men die by suicide 3.53x more than women, and the rate is higher in middle age.

Too many men feel like they’re drowning with no route for escape. Men’s health month is the perfect time to open up the conversation about men’s mental health.

If you are struggling or feeling lost, it’s important that you realize you’re not alone—and you won’t feel this way forever. Find a local professional or support system to take the first steps towards regaining your life.

Metabolic syndrome

Metabolic syndrome is the term used to describe a collection of conditions that increase the risk for diseases, like cardiovascular disease and diabetes. Conditions of metabolic syndrome include:

  •     Insulin resistance (pre-diabetes)
  •     Hypertension (high blood pressure)
  •     High cholesterol
  •     High blood sugar
  •     Obesity 

Metabolic syndrome is a direct cause of lifestyle choices like diet and exercise.

Did you know…

Chronic inflammation may be the link between all of the above diseases including heart disease, cancer, stroke, depression, and Alzheimer’s. Preventing chronic inflammation may help minimize the risk of disease. Learn more about chronic inflammation here.

How can you protect your health?

Handsome businessman with eyeglasses working from home

I didn’t present you with all the major male health problems to scare you. I’m not here to spook you. Rather, I’m here to remind you of your own mortality—as well as your CONTROL over your mortality.

All of these diseases are preventable with the right lifestyle changes and behaviors. So what can you do to make sure you’re maintaining your health and wellness this June—and the rest of the year?

  1. Get yearly screenings.

When was the last time you went for an annual checkup? If it was more than a year ago, it’s time to go get screened.

Yearly screenings are the top prevention method for all of the above diseases. It allows you to “catch” diseases or conditions early, so they can be treated and monitored.

You should get an annual liver, kidney, sugar, and cholesterol screenings at the very minimum. Also, talk to your doctor about a PSA test as a preliminary prostate cancer checkup.

Kill the monster while it’s a baby before it turns into an unstoppable force. If you catch diseases when they’re early on, they’re more treatable. 

  1. Eat a healthy diet. 

Diet is one of the key lifestyle factors to overall health and wellness. Diet impacts your genetic expression and epigenetics,  meaning it plays a role in just about every disease.

Studies show that you can prevent prostate cancer with a healthy diet

Learn more about eating a healthy diet with the following resources: 

  1. Exercise.

Exercise is one of the simplest ways to fix nearly all of your health problems. Working out 4-5 hours per week can:

  • Help lose fat and maintain a healthy weight
  • Improve metabolism
  • De-methylate genes
  • Improve sleep
  • Minimize stress
  • Elevate mood and happiness
  • Regulate blood pressure
  • Reduce bad cholesterol
  • Get rid of inflammation

Exercise is one of the easiest ways to control your health—without even thinking about it. Whether you swim, walk, lift weights, or play Frisbee, your body needs movement to be healthy and strong. I especially recommend a low-pressure exercise that won’t damage your joints, like yoga, stretching, and swimming.

Learn more about the importance of working out here.

Running man in forest woods training and exercising for trail run marathon endurance race. Fitness healthy lifestyle concept with male athlete trail runner.

  1. Know your supplements.

Most American men don’t get the micronutrients they need to maintain their health and vitality. Thus, I recommend most men take the following supplements to boost their wellness:

But make sure you know what’s in your supplements. A lot of one-a-day vitamins actually contain inactive ingredients that can do more harm than good. Always take a look at the ingredients label.

You should also talk to your doctor about the medications you’re on. If you’re experiencing any side effects, don’t be afraid to open the floor for conversation.

  1. Stress less.

Stress is the number one killer of men today. It’s an epidemic that seems to only be getting worse in America. In fact, more and more research is proving that stress is at the root of a number of serious, fatal diseases. Stress even influences your genes and epigenetic expression, “turning off” the protective genes and “turning on” those that cause serious disease.  

Make sure you’re taking time for yourself. Whether that means spending time with family, taking up yoga, or finding a less stressful career path, it’s critical that you put your health first. Learn more about how to address stress here.

  1. Sleep more.

Sleeping 7 to 8 hours every night has proven health benefits. Sleep is when your body’s hormones reset, which helps lower cortisol (stress) and boost testosterone. Without this period of rest, your body starts to go into “overdrive” and its normal functioning starts to slow down. Sleep (and a lack of sleep) can even impact your genes.

Learn how to sleep better right now.

  1. Use sunscreen.

Put on your SPF. Skin cancer is the most common cancer, and it’s frequently caused by exposure to UV rays. Daily sunscreen can help prevent the free radical damage that causes both cancer and wrinkles.

Sunscreen should become a daily habit to show the full effect. Check out these other five habits that will boost your health overnight!

  1. Drink water.

Health and wellness all come down to water. Water makes up the majority of your body. Without it, your body can’t function properly. That’s why just a couple of days of dehydration can kill you.

Drink more water and you’ll find improvements in energy, weight, sleep, mood, diet, exercise, sex, and more. Water is the building block of life—so make sure you’re getting enough.

Pro-tip: Drink pH balanced water. This helps keep your body’s pH aligned, which helps keep your body in balance to fight disease and infection.

Celebrate Men’s Health

How are you going to celebrate men’s health month? By FINALLY going in for that yearly screening? Or using these summer months to get outside and exercise?

How about changing your diet? Or by signing up for a N1 Performance Health consultation?

The G1 Performance Health Consult is a private consultation that takes you through every aspect of your health. We discuss everything about diet, exercise, psychology, and sexual health to reinvigorate your health and wellness. With high performance wellness & anti-aging medicine, Dr. Gapin provides Fortune 500 executives and entrepreneurs a personalized path to lose weight, maximize energy, & restore vitality.

And yes, I prescribe having more sex…

Schedule a consultation to learn more about N1 Performance Health.

Ready to take the next steps?

Schedule a Call


Testosterone: 10 Crazy And Surprising Effects

Testosterone is a necessary hormone involved in health, reproduction, and behavior. Men and women both require testosterone (T) for sex drive, bone strength, muscle maintenance, and more. T levels drastically impact physical, emotional, and mental health.

So what are the effects of testosterone?

Below you’ll find the 10 ways the big T impacts your health, wellness, and even your psychology and behavior.

1. Testosterone increases sex drive

The most common effect of T is sex drive. Testosterone is the key hormone in controlling libido in both men and women. Men produce nearly ten times as much testosterone as women, which is why men generally have a stronger sex drive than women.

That’s also why low libido and low levels T often go hand-in-hand. If you aren’t interested in having sex like you used to, low testosterone levels could be to blame.

But having a strong sex drive and high T levels is actually a predictor of good health.

Our bodies are programmed to have sex. Our evolutionary biology tells us to have sex in order to procreate (to keep the human race alive). You’ve likely heard of the biological theory that men must “spread their seed.”

High levels of testosterone create that hormonal urge to “sow your wild seeds.”

So sex drive is an essential part of our biological processes.

But it’s not the most essential part. Your body first needs to survive in order for you to procreate. Thus, your body will take care of survival before focusing on sex.

Thus, if you don’t have a strong sex drive, it could be because your body is in a state of “survival mode.” Your body is focused on other, more essential processes before it can think about sex.

If you have a disease or illness, your body will shut down the baby-making process to first fend off the sickness. For example, think about the last time you had the flu. You likely had a lowered sex drive because your body was preoccupied with getting healthy.

So what does this all mean?

A low sex drive could be an indicator of low testosterone or another underlying health problem.

To raise your sex drive, you need to boost your testosterone. If you increase your T levels, you’ll feel more sexual and last longer in bed.

Keep in mind that “sex drive” is relative. Your low sex drive may be someone else’s high sex drive. If you feel you are less interested in sex than usual, you should get your levels checked.

2. Testosterone helps you attract women

Testosterone may actually make you more attractive to women (which can help quench that extensive sex drive).

This is partially because of the masculine-feminine dynamic. Estrogen gives women their feminine qualities, while testosterone causes more masculine qualities. An estrogenic woman is often attracted to a man with high T levels and vice versa. This makes for prime reproduction. In this case, opposites do attract.

However, the reason for this attraction actually goes beyond the masculine-feminine relationship. Researchers at Wayne State University studied two groups of men competing for the attention of an attractive woman. They found that men with higher levels of testosterone were more likely to “win the girl.” This was because men with higher T levels were more assertive, controlled the conversation, had more confidence and demonstrated a stronger self-image.

Basically, it can give you the confidence and suaveness you need to talk to a woman in a bar. Low T leads to low confidence and less luck with the ladies.

3. Testosterone makes you more competitive

Studies show that testosterone levels rise when partaking in any sort of competition. This isn’t just a slight rise in T levels. Competition causes such a spike in testosterone that it can actually result in aggressive and antisocial behaviors.

Have you ever met a guy who gets too intense about boys’ night poker? He may just have higher levels of competition-related testosterone!

Testosterone levels also increase after winning and decrease after losing. That may be an explanation for the gloating winner and a sore loser.

Interestingly, one study found that even watching competition impacts testosterone levels. Researchers compared men watching the Brazil-Italy World Cup match. After Brazil won, they found that Brazil fans’ testosterone levels increased and Italy fans’ levels fell.

4. Testosterone makes you more honest.

A 2012 study looked at how T impacts competition and honesty. They found something surprising—testosterone actually makes you more honest, even when in a competitive atmosphere.

They gave 46 men a testosterone gel and 45 a placebo. All participants rolled a dice in private and reported their numbers. They were told they would receive money based on their roll, with a higher roll paying out more cash.

The researchers found that men who received a testosterone gel actually self-reported the numbers more honestly.

They attributed this honesty to self-image. Testosterone increases one’s personal sense of pride. Cheating or lying could damage that self-image. Participants with higher testosterone were less willing to risk damaging their pride or to appear as a liar or cheat.

5. Testosterone makes you less fiscally responsible

In the previous study, men were more likely to value their pride over money. But the two may be linked.

Testosterone also makes men more interested in financial gain. It’s possible that testosterone makes men more interested in money because money contributes to a greater sense of pride.

In fact, this financial desire actually makes those with high testosterone levels more willing to take financial risks. One study found that men with higher levels had a greater willingness to invest more money and make riskier investment decisions. This might be a source of jealousy for those who have never quite managed to pluck up the courage to make their investment dreams come true, but there are plenty of resources available to help you trust in your own judgement, such as this Facebook page for Perpetual Assets which offers advice to those who lack confidence in investment.

6. Testosterone can make you more money

The reverse is true as well. Financial gain can actually increase your T levels.

One study looked at stock traders’ testosterone levels. Researchers found that the traders’ T levels increased on days where they made an above-average profit on their trades.

This implies that financial gain raises T levels. This may have something to do with a financial gain equating to a competitive win and a boost in self-image, as discussed above.

Interestingly, though, the reverse may be true as well. Higher testosterone may also make you more money.

The study also found that men with higher T levels in the morning had above average profits in the afternoon. They were more likely to make more money on days they had higher testosterone levels.

The reason for this isn’t completely clear. It’s likely because testosterone makes you more competitive and willing to take risks, both of which are important traits for stock traders.

Nevertheless, this can be risky business. After making a good trade, testosterone levels rise. But this testosterone can cause men to make riskier financial decisions. These hormones create a “gambling feedback”: a good trade occurs, testosterone rises, and testosterone creates poorer decision-making skills.

Basically, testosterone is more likely to make you willing to “risk it all”—which can make you lose it all or win it all.

7. Testosterone makes you think you’re right

“No honey, I’m right because I have more testosterone than you.”

That’s not necessarily the best way to win an argument—but it’s how testosterone affects the brain. A study of 243 men found that higher levels lead to greater confidence in answers—even when incorrect.

The men were either given a testosterone gel or placebo and then they were instructed to do a cognitive reflection test. Researchers found that those men given testosterone answered 20% fewer questions correctly—but were more likely to be convinced they were right. These men also gave their incorrect answers quicker and their correct answers slower than the placebo group.

This implies that T has two effects. It slows down cognitive processing and increases confidence levels.

If you have high testosterone, you’re more likely to think you’re right. If you have low T, you may have greater uncertainty and anxiety with decision-making skills.

8. Testosterone makes you less emotional

Women are generally more emotional and empathetic than men—and that may be because of their high levels of estrogen. Testosterone, on the other hand, may reduce emotional behaviors and processing.

Research at Utrecht University looked at how testosterone impacted the brain. They showed female participants a series of photographs of eyes, and they were asked to identify the emotion. Researchers found that women given testosterone took longer to identify emotions and made more mistakes than those not given the hormone.

In fact, they found that even just one dose of the hormone was enough to alter the connections between the “emotion processing” parts of the brain.

Elevated levels minimized the ability of the brain to process and relate to emotional cues.

9. Testosterone makes you immortal

No, it doesn’t actually make you immortal. But it may help you live longer. Strong T levels improve health to help avoid serious health concerns and early death. For example, testosterone can help you lose weight, which minimizes obesity, type 2 diabetes, and heart disease. Low testosterone, on the other hand, is linked to weight gain, loss of muscle mass, loss of bone density, heart disease, and even early death.

Testosterone is especially necessary to regulate insulin and glucose. Low T levels create an imbalance in glucose and insulin, which can lead to the accumulation of fat tissue. This fat increases estrogen and decreases testosterone, creating a negative cycle of low T and weight gain. Testosterone also plays an important role in combating metabolic syndrome.

Low T is also linked to chronic inflammation. This body-wide inflammation weakens the immune system and may be linked to asthma, allergies, diabetes, respiratory disease, Parkinson’s, ADD, Lupus, MS, migraines, and more. Raising testosterone can help minimize harmful inflammation.

Healthy levels of testosterone may:

Plus, testosterone boosts libido and sexual function. And more sex is linked to a longer lifespan! (This is likely because sex is a great form of physical exercise while helping to minimize stress and cortisol levels.)

10. Testosterone isn’t just a male hormone

Men have ten times more testosterone than women, but it’s an important hormone for females as well. Testosterone has the same health benefits for women as it does for men, like weight loss, improved bone density, and greater sex life.

In fact, women with higher T levels have more positive sexual experiences and are more likely to achieve orgasm. Too much testosterone, though, can become a health concern for women. It can lead to “manly” features like deeper voice, hair growth on body and face, and hair loss from the head.

Did you know that kissing actually transfers small amounts of T from the man to the woman? This helps excite the woman in preparation for sex. So, yes, kissing is an important part of foreplay, helping to increase your partner’s sex drive!

Bottom Line

Testosterone plays an important role in overall health and wellness—both inside and outside the bedroom. It’s linked to libido, muscle mass, mental clarity, cognitive ability, energy levels, and more.

Do you want to boost your testosterone andimprove your health? Check out our Male 90X program.

Click below to get started on boosting your T levels for ULTIMATE health and MAXIMUM potential!

Epigenetics Series: What Should You Eat For Your Body Type?

Hippocrates said, “Let food be thy medicine and medicine be thy food.”  In other words, eat for your body type.

Do you have trouble losing weight?

Are your blood tests consistently coming back with high cholesterol, adrenal concerns, low testosterone, and other risk factors?

Do you have an increased risk of disease?

Are you currently suffering from an illness?

All of these concerns may be a result of an incorrect or poor diet or failing to eat for your body type.  

What you eat has a direct impact on your genetic expression, which proportionally influences your health and wellness.

This intimate relationship between nutrition and epigenetics has a direct result on your body’s health, energy, and immunity.

Healthy, nutrient-rich foods strengthen your DNA expression to minimize illness, pains, and risk of disease. In reverse, the wrong foods can activate DNA markers that make you susceptible to obesity, cardiovascular disease, cancer, and other ailments.

Food is so much more than calories and energy. The vitamins and nutrients you put in your body have a direct impact on your health at a molecular and genetic level.

Let’s take a quick look at what epigenetics is and how it’s related to your diet. Then I’ll give you a list of the best foods you should eat for your body type to activate strong genes and deactivate harmful ones.

What is epigenetics?

Epigenetics is the means of “controlling” your genes. Your DNA pattern will always remain the same. The DNA you were born with will be the DNA structure you die with.

Though your genes don’t change, the expression of those genes can alter over time. For example, you could have blonde hair as a child and now you naturally have brown hair. Your gene didn’t change, but the expression of that hair color gene changed.

This change in genetic expression occurs through activation or deactivation of epigenetic factors. “Epigenetics” looks at those processes that “turn off” or “turn on” certain genes.

Read: What Is Epigenetics & Why Do You Care?

The two most common types of activators are DNA methylation and histone acetylation.

DNA methylation occurs when methyl molecules attach to the end of genetic sequences to tighten or loosen the DNA’s double helix. This process plays a significant role in aging, cancer, and other inflammatory diseases. Methylation has been especially linked to cancer production by silencing those genes that repair cells and fight against tumors.

Histone acetylation occurs when acetyl enzymes alter the body’s histone proteins. This has been shown to control the repression of certain chromatin domains in the DNA process.

Both DNA methylation and histone acetylation impact the way your genes are expressed. If an environmental or lifestyle trigger causes either process, your genes can be silenced or activated.

Just as easily as high-risk genes can be flipped “on,” they can be reversed into the “off” position as well.

The easiest way to reverse or prevent the process of negative genetic expression is with healthy lifestyle influencers—like nutrition and diet.

How are epigenetics and diet linked?

DNA methylation and histone acetylation occur as a result of certain lifestyle and environmental triggers. These triggers can include physical exercise, stress, sleep, addiction, pollution, and diet.

Every day, our body handles oxidative stress. Oxidative stress occurs naturally whenever we metabolize oxygen in our bodies. When we exercise, move, or even breathe, we metabolize oxygen to create more energy. This is a natural, low-impact oxidative stress.

Oxidative stress also occurs from our environment, like pollution, radiation, pesticides, and chemicals. It can also be a result of high stress or lack of sleep.

Although we deal with oxidative stress daily, high stress can create a serious health problem. This stress, also called “uncontrolled free-radical production,” alters your genetic expression. It minimizes the body’s immunity and damages your body’s natural self-healing properties.

This leads to disease and cancer because the body doesn’t have the immune strength to prevent or fight against illness. Oxidative stress also promotes inflammation, which progresses conditions like cancer, premature aging, and heart disease.

We can’t prevent our bodies from dealing with oxidative stress. However, we can minimize the impact of oxidative stress on our genes and health—through a healthy diet and by ensuring you eat for your body type.

Eating certain vitamins and nutrients actually helps defend against oxidative stress in the body. In fact, diet is the number one way to fight against cancer and disease caused by oxidative stress.

What are phytonutrients?

Certain nutrients and compounds, like phytonutrients, are proven defense mechanisms against free radicals. These nutrients promote the gene expression of protective immunity genes while silencing those genes that initiate high-risk disease.

Phytonutrients are plant-based compounds that impact our bodies at the genetic level. They’re antioxidants, meaning that they fight against (“anti”) oxidative stress (“oxidants”). They’re also anti-inflammatory, meaning they defend against inflammatory triggers. These phytonutrients have healing qualities that are proven to activate healthy genes while silencing adverse ones.

There are nearly 25,000 known phytonutrients. Each plant has its own makeup of phytonutrients, which are usually found in the pigment of the plant. For example, red plants like tomatoes and watermelon contain lycopene, while yellow plants like pineapple and lemon contain flavonoids. Both lycopene and flavonoids are phytonutrients, but they impact genetic expression in unique ways.

Thus, you want to have a “rainbow diet.” A variety of plant colors helps ensure you get an array of phytonutrients in your system. For optimal body function, you need a diversity of nutrients and vitamins.

What should I eat for healthy genes?

You want to incorporate more phytonutrients into your diet in order to eat for your body type and activate immune-boosting genes and deactivate disease-risk ones. This is a process that everyone should add to eat right for his/her body type.

But what specific phytonutrients should you eat for ultimate gene health?

Below I’ll go through some of the most impactful phytonutrients that will boost your overall health—and your sexual health.

Ultimately, though, you want to focus on choosing healthy, whole foods that come in a variety of colors. Whether on this list or not, most fruits and veggies contain nutrients that can assist your body’s healthy genetic expression.

  1. Lycopene

Phytonutrient: lycopene

Foods: tomatoes, watermelon, red cabbage, grapefruit, papaya

Lycopene is a type of carotenoid that gives a reddish color to fruit. It’s a powerful antioxidant that may help decrease the risk of chronic diseases and cancers.

Some researchers have looked at a link between lycopene and prostate cancer prevention and treatment. The general consensus is that lycopene may have an impact on prostate cancer due to its strong antioxidant effect. Lycopene is found in high concentrations in prostate cells, so it may be the fastest acting antioxidant due to proximity. Lycopene has also been linked to slower tumor growth and reduced levels of an insulin growth factor.

The lycopene antioxidant is especially related to the deactivation of “aging” genes. Basically, lycopene may help minimize the natural effects of aging!

  1. Beta-carotene

Phytonutrient: beta-carotene

Foods: carrots, mangos, oranges, sweet potato, winter squash, cantaloupe, spinach, lettuce

Beta-carotene (BC) is most often found in orange fruits and vegetables. It may be proangiogenic, meaning it promotes angiogenesis. Angiogenesis is the creation of new blood vessels from pre-existing blood vessels. One study found that BC decreased DNA methylation and promoted vascular endothelial growth.

Strong blood vessels are critical to a healthy body. Your blood vessels transport oxygen throughout your body, delivering energy to your muscles and organs. Without a strong process of angiogenesis, you’re at a higher risk of cardiovascular disease. This vascular process also plays an important role in erectile dysfunction, which is often the result of weak blood vessels or other vascular disorders.

  1. Flavonoids

Phytonutrient: flavonoids

Foods: lemons, citrus, pineapple, berries, apples, legumes, red wine

Flavonoids are linked to anti-inflammatory, anti-diabetic, anti-cancer, and anti-thrombogenic mechanisms. They seem to be able to module cell-signaling cascades.

Flavonoids are associated with a significantly reduced risk of stroke and cardiovascular events. This is likely because of their anti-inflammatory effects on markers of oxidative stress.

Learn more about flavonoids here.

  1. Glucosinolate  

Phytonutrient: glucosinolate

Foods: kale, arugula, watercress

Glucosinolate is a phytonutrient that suppresses cancer cell growth. These cruciferous vegetables tend to be bitter due to the high levels of glucosinolate. For years, this bitter taste was associated with plant “toxins.” In fact, the reverse has been proven true. That bitterness actually plays an important role in genetic biosynthetic pathways.

Cruciferous vegetables also contain isothiocyanates, which increase histone acetylation and activate immune-boosting genes.

Want to get the most out of your vegetables? Cut your cruciferous veggies and let them sit for five to ten minutes before cooking. This helps activate the glucosinolate enzyme to release the nutrients for digestion and absorption.

  1. Anthocyanins

Phytonutrient: anthocyanins

Foods: pomegranates, blueberries, plums, raspberry, black rice, corn

Anthocyanins are one of the greatest phytonutrient powerhouses. In fact, the flavonoid anthocyanin plays a significant role in minimizing free radicals, decreasing inflammation, minimizing blood sugar concentrations, and preventing age-related neural declines. There are endless proven benefits of anthocyanins that your DNA expression loves.  

This compound gives foods a reddish-purple pigment, so be on the lookout for dark-colored fruits like pomegranates and blueberries.

In fact, pomegranates are proven to be one of the best foods for your sexual and overall health!

  1. Quercetin

Phytonutrient: quercetin

Foods: apples, peppers, blueberries, tomatoes, cruciferous vegetables, leafy greens, cocoa, red onion, black and green tea

Quercetin is a strong antioxidant and anti-inflammatory compound. It’s a type of polyphenolic antioxidant that reduces oxidative stress and free-radical genetic changes. Quercetin has been shown to fight inflammatory conditions like high cholesterol, heart disease, ulcers, diabetes, allergies, cognitive impairment, prostate inflammation (BPH), cancer, and skin disorders.

This anti-inflammatory effect helps activate a strong expression of your immune genes.

Apples are especially chock full of quercetin and other necessary phytonutrients. If you learn only one thing from this article, let it be this: An apple a day keeps the healthy genes at play!  

  1. Butyrate

Phytonutrient: butyrate

Foods: sauerkraut, kimchi, yogurt, pickled beets

Butyrate blocks inflammation in the body, especially in the digestive system. It plays an important role in the fermentation of dietary fibers in the gut. This gut-brain link is critical to overall health—as well as genetic health. If you have a strong gut, you are less likely to be susceptible to adverse DNA methylation.

Learn more about butyrate and probiotic microbiome health here.

Have you noticed that some of the strongest phytonutrients reduce both oxidative stress and inflammation?

Find out more about the concerns of chronic inflammation and its impact on genetic expression.

What should you avoid?

All of the above phytonutrients come from fruits and vegetables.

But does this mean to eat for your body type, you have to avoid all non-plant products?

Not necessarily. You can still eat animal products in moderation. Animal products themselves have not yet been linked to epigenetic methylation concerns. However, animal products and packaged, processed foods do have higher levels of chemicals and additives. These antibiotics and preservatives are proven environmental triggers for epigenetic changes.

Moreover, certain foods drastically impact your health at a genetic and cellular level. Take a look at our list of 7 foods that cause erectile dysfunction as an example.

You don’t need to drastically change your diet and lifestyle in order to be healthy.

But you need a diverse diet to maintain genetic health. Eating the same foods day after day make it challenging for your genes to function properly. You need a variety of nutrients and vitamins to maintain all processes in the body, including those that regulate gene expression.

Remember: when you eat for your body type by eating a salad, you won’t instantly change your genes. But healthy, strong choices on a consistent basis can impact your weight, energy, and genetic expression. With the right vitamins, you can reduce your risk of disease—while having the most energy you’ve ever had in your life!  

Bottom Line

Your health is in your hands—and on your plate! It’s imperative for your wellness to eat for your body type. The food you eat has a direct impact on your genetic expression and risk for disease.

Do you know how to incorporate a variety of phytonutrients into your diet?

Do you know how to minimize oxidative stress and control your genetic expression?

No? Then you need an easy, step-by-step plan to get you on the path to ULTIMATE health.

Schedule a consultation to learn how to personalized health advice so you can live your life to the fullest.

Ready to take the next steps?

Schedule a Call


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

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


What Is Epigenetics And Why Do You Care

Epigenetics is making a splash in science and healthcare as the medical community is deepening understanding of the link between gene expression and lifestyle factors. Epigenetics is the study of those processes or variables that activate or deactivate the expression of certain genes. These genes make up our entire lives—from the way we look to the way we act to the way our bodies respond to disease.

Epigenetics is showing that we can “turn off” and “turn on” our genes through certain lifestyle variables, like diet, environment, exercise, stress, and sleep. If we have control over the activation of our genes, we may also have control over the way our bodies behave and respond to illness.

What are genes?

To understand epigenetics, we first have to understand the basics of genetics. Our “genes,” or DNA, are what make us who we are. Over 3 billion nucleotide bases that appear in a specific and unique sequence make up our DNA. This sequence of genes provides the cells of the body with information. There are four fundamental types of DNA bases, adenine (A), cytosine (C), guanine (G), and thymine (T).

DNA directs the activity of the cells (which are the fundamental units of human life). The genes tell the cells how to build proteins and how to interact with one another. From hair and eye color to risk for disease and immune response, our DNA controls what we look, act, sound, and live like.

Every person has a unique DNA sequence. Only half of our genetics pass on to our children, while the other half comes from our spouse. No two people have the same genetic makeup—it’s what makes you unique!

But our DNA is just the sequence and this sequence remains unchanged unless afflicted by a rare (and sometimes damaging) mutation.

Our DNA is the instruction manual, but the cells are the builders and doers.

The body’s cells read this sequence. How the cells read the DNA will determine our genetic expression.

Genetic Expression:

Genotype: the genetic makeup or sequence of your cells

Phenotype: the observable characteristics that stem from the genotype

The genotype is the actual sequence of your DNA. The phenotype is how that genotype is manifested in your body in observable traits, like development, physiology, or behavior.

For example, your genotype would be the sequence of DNA bases that determine your eye color. The phenotype is the observable color, like blue.

Eye color doesn’t usually change, but not all genotypes and phenotypes are as cut and dry as eye color. Most DNA genotypes can be read in multiple ways.

The phenotype is the interpretation of the genotype… and there can be multiple interpretations.

Where do the different interpretations come from?

They stem from those parts of the genes that are “turned on” (active) or “turned off” (inactive).

This is where epigenetics comes into play.

What are epigenetics?

Epigenetics looks at how external and lifestyle factors can active or deactivate certain gene expressions.

For decades, we thought that our genetics were our genetics. They were unchangeable—or at least changeable very, very slowly. We thought that mutations in genes took multiple generations to be expressed, and these mutations were usually by random.

Recent years of research is disproving this. We’re finding now that our genes can be modified in our lifetime and then passed down to our children. This means your gene expression can literally be different as a child versus as an adult.

For example, you may not be at risk for cancer as a child but you’re at risk for cancer when you turn 30 because that cancer gene has suddenly been “turned on” from years of exposure to environmental factors, like smoking and pollution.  

Factors that affect genes

Epigenetics looks at how certain genes can be silenced (dormant) or expressed (active) over time and what factors influence this. Research is proving that what you eat, where you live, when you sleep, how you exercise, and even with whom you interact can all modify your genes.

Genes don’t just create an order in the womb and stay the same forever. The expression of those genes can change over the course of your life based on your lifestyle and other environmental factors.

Epigenetics doesn’t change the genotype or actual sequence of DNA, but it affects how the cells in the gene are read (the phenotype).

If we could understand exactly which factors turn off and turn on certain genes, we could, in essence, eradicate a number of diseases and cancers.

These changes in genetic expression can occur at any point in your life. They can also occur in previous generations and be passed down through decedents. For example, one study proved the influence of environmental factors on developing infants both in the prenatal and early postnatal stages. In one specific example, children born to mothers who suffered the Dutch famine (1944-145) had increased rates of coronary heart disease and obesity compared to those not exposed to the famine.

Living healthier not only impacts you and your genes. It impacts your children and your children’s children as well.

DNA Methylation

The most studied and understood factor of epigenetics is DNA methylation. DNA methylation controls gene expression. Basically, high methylation turns genes into the “off” position.

Methylation refers to the addition of a methyl (CH3) to the DNA strand. This addition, in essence, turns the DNA strand into the “off” position, as if the methyl addition were flipping a switch.

Whether methylation is a default state or a target on certain genes is still being studied.

DNA methylation is important to ensuring that dangerous sequences of DNA are “turned off.” For example, you want an increase in methylation on sequences that control cancerous cells. In most studies, the genomes in cancer cells are hypomethylated (low in methyls).

Certain lifestyle factors will cause DNA methylation of certain types of cells.

What factors affect health?

Diet, lifestyle choices, stress, and behaviors can all impact the expression of your genes. For example, smoking is proven to mutate your cells and impact the DNA expression of those cells. The chemicals found in cigarettes literally morph your cells, activating the “cancer” genes that were otherwise turned off.


Your environment directly impacts your health and wellness.

Air pollution especially has a direct link to epigenetics. Studies show that pollution might alter the methyl tags on DNA, which can increase the risk for neurodegenerative disease. Moreover, air pollution can cause or exacerbate asthma, which can be passed down to children.

This pollution also gets into the bloodstream, leading to chronic inflammation in the body. This inflammation has been associated with heart attacks, strokes, cancers, and other diseases.

But changing your environment can also change your genes. Removing yourself from a harmful or polluted environment is the first step. If you need to stay in that environment, regular detoxes and healthy eating is crucial. Certain supplements can also counteract the effects of the environment. For example, B vitamins may protect against epigenetic changes due to pollution.

The environment and air your cells take in has a direct impact on your health and genetic expression.


What you put into your body also directly feeds into your cells. For example, polyunsaturated fatty acids can promote free radicals and oxidative stress, which can cause your genes to be expressed in a different (mutated) way.

On the other hand, “antioxidants” can help deactivate cancer cell expression. Antioxidants help fight off oxidative damage and free radicals caused by environmental factors like UV ray damage or pollution. Foods like blueberries and kale are known antioxidants.

So, if you undergo some sort of environmental stress, your diet can actually help reverse the damage to your cells.

Some dietary compounds are now accepted to defend against tumors and act as “epigenetic modulators.” These consist of teas, garlic, herbs, grapes, and cruciferous vegetables. For example, one study showed that the diallyl-disulfide in garlic may help minimize colon tumor cells.

Polyphenols are a compound that also impacts an epigenetic expression. Some studies have shown that polyphenols can actually reverse malignant transformation of cancer cells. Soybeans are especially rich in polyphenols that inhibit DNA methylation of cancer cells. In fact, some data suggests that soy consumption is associated with a reduced risk of hormone-related cancers because of the impact of polyphenols on epigenetic expression.

The supplements you add to your diet also have an impact on your cells. Vitamin deficiencies can activate certain cell expressions.

Read: Why You Should Never Eat A High-Protein Diet If You Want To Build Muscle

Keep an eye on the Dr. Gapin blog for more about diet, supplements, and epigenetic expression coming soon!

Drugs & Alcohol

Addiction is hereditary, but how?

There may be a gene for addiction, but the reading or phenotypic expression is what actually manifests in addiction.

This means that addiction can be “turned off” and “turned on.” This is why addicts are often considered addicts “for life”—because it’s in their genes. But it’s also why these “for life” addicts can go 20 years without using.

An addict has the gene for addiction, but certain lifestyle changes can deactivate its manifestation.

Researchers are still studying to see whether genetics creates a predisposing factor to addiction or the expression of the addiction is a response to the use of drugs and alcohols. Ultimately, though, most scientists agree that if you don’t use drugs and alcohol, you are less likely to “turn on” that addiction gene, even if it runs in your family. They also believe that if you are already showing the phenotype (you already have an addiction problem), certain healthy lifestyle changes can deactivate this expression.


Some research suggests that exercise can influence gene expression by manipulating the chromatin structure. Basically, exercise can minimize inflammation in the body by impacting DNA methylation. When exercise minimizes chronic inflammation, it helps “turn off” the bad cells and promote good cells.

Other studies have found a link between exercise and genes through the chemical beta-hydroxybutryate (DBHB). DBHB is a ketone that increases the BDNF gene—which is used for healthy production of protein. DBHB builds up in the brain due to exercise, creating an alternative source of energy and “turning on” strong genes in the sequence. It has also been shown to act as a class I HDAC inhibitor in other parts of the body. Basically, exercise increases DBHB, which helps keep the brain and body healthy.

Need more proof? One study had participants bicycle using only with one leg. That leg was obviously more powerful in the muscles, but the cells’ DNA showed an even more interesting finding. Researchers discovered that the genome of those muscle cells had new methylation patterns compared to the unexercised leg. Gene expression noticeably increased in the muscle-cell genes; this can impact energy metabolism, insulin response, and muscle inflammation.

The link of exercise and epigenetics is still being studied, but more and more research is proving that even light or moderate exercise can improve gene expression.


Your working environment and stress levels can also impact your cells and genetic expression. When we’re stressed, we release hormones called glucocorticoids. These travel throughout the body and impact the hypothalamic-pituitary-adrenal (HPA) axis—which affects the brain, the hormones, and the adrenals. This is what makes you feel physiologically anxious.

Some studies have found that glucocorticoids can actually change DNA expression. Chronic exposure to corticosterone and glucocorticoids actually changes genetic variations, creating a “permanent” state of anxiety or even PTSD.

The reason this happens is interesting—and makes a lot of sense. If you have chronic stress, your body thinks that it’s living in a stressful situation.

Think back to original biological processes. Living in the wild, you’d likely experience chronic stress if you were living in bad weather, in a bear den, or you were low on food. Your body acknowledges that you’re in a stressful situation. So it literally changes its genetic expression so you are more equipped to handle stress. So if you live in a bear cave, you’re likely met with stress on a daily basis. Your body changes so that it becomes more adept at the fight or flight response to meet those daily struggles with the bear.

Now, though, we don’t have this same sort immediate need for fight or flight (on an everyday basis). Thus, it’s not useful or productive for our bodies to genetically express stress.

In fact, this genetic expression of stress can actually “turn off” healthy cells. This leaves room for disease-ridden or cancer-ridden cells to grow, because your body is so focused on the stress response.


Studies have shown that sleep can increase DNA methylation levels. This can increase immunity and reduce risk of cancer. Moreover, sleep is necessary for our cells to have time to rest, relax, and rebuild. You need sleep in order for your RNA process to function; RNA methylation determines the speed of your circadian clock.

Basically, studies are finding that an imbalanced or desynchronized circadian clock leads to cancer progression because of the relationship between sleep and DNA methylation.

We’ll discuss this more in upcoming articles in the Epigenetic Series!

Read: 11 Ways To Increase Your Energy After Age 50


Even how you age can impact your genetic expression. Diseases become more prevalent with age, but why? It’s not because of the number of candles on your birthday cake… it’s because your cells start to change. Some studies are looking at how age can alter DNA methylation and RNA expression. As cells age, the chromatin landscape and DNA accessibility change, which can stop the natural progression of the cell cycle.

But epigenetic mechanisms like changes in lifestyle and environment may actually be able to restore or reverse genetic phenotypes to a more youthful expression.

That’s right—you might be able to reverse the process of aging with epigenetics!

Good news! We will be discussing these environmental factors at length in the Epigenetic Series! Stay tuned with the DRG blog for more info!

The Bottom Line

Epigenetics is showing us that genetic changes happen much faster than we expect. The type of lifestyle and health we choose today doesn’t have some distant, far-off consequences. Our choices impact our near future and the health and wellness of our children.

he way our genes are expressed determines our health and wellness.

Epigenetic factors, like lifestyle habits and environment, influence the way our genetic expression. Certain variables can alter the marks on DNA, determining certain health outcomes.

But if environmental factors can “turn on” the disease and cancer portion of cells… these same factors can “turn off” disease and cancer.

Epigenetics tells us that disease can be reversed with certain lifestyle choices and behaviors.

What if you could make a decision to change one thing about your life and drastically reduce your risk for cancer?

What if you could change one thing and never again worry about the Alzheimer’s or addiction that runs in your family?

In my Epigenetic Series, we will explore the different epigenetic factors that may activate or deactivate cells and certain genetic expressions.

Stay tuned on the DRG blog for more on epigenetic health and wellness! Learn more about how Epigenetics affects YOU with The G1 Performance Health Consult, a genetic-based report and private consultation that will give you the tools you need to achieve your maximum potential. Sign up today! 

Will Lycopene (Tomatoes) Improve My Prostate Health And Fight Prostate Cancer?

Lycopene is one of the most popular supplements for prostate health, but does it actually work?

The answer: maybe. The jury’s still debating about lycopene and prostate health.

What is lycopene and what’s its link to prostate health?

What is lycopene?

Lycopene is a carotenoid. Carotenoids are the pigments found naturally in plants and algae. Different carotenoids provide different organic coloring. Lycopene gives a reddish color to fruit. Plants use the lycopene pigment to gather light for photosynthesis. It also helps protect plant cells from photosensitization.

Lycopene is found in highest concentrations in tomatoes and tomato products, like tomato paste, tomato sauce, and even ketchup. Over 80% of human consumption of lycopene comes from tomato products.

Lycopene is naturally present in human tissues and blood. It is especially concentrated in the prostate, testes, adrenals, and liver.

Lycopene isn’t essential to human health, meaning you can live without it. However, lycopene has shown some significant health benefits that shouldn’t be ignored.

Lycopene is an antioxidant. Antioxidants are protective defenses that help fight “free radicals” and prevent oxidative damage. Antioxidants are known to have cancer-fighting abilities. Because of its antioxidant properties, lycopene may decrease risk of chronic diseases, like cardiovascular disease and certain cancers.

How is lycopene linked to prostate health?

Lycopene has commonly been associated with prostate health. A number of studies have looked into the interaction between lycopene and prostate cells, especially since lycopene is found in such high concentrations in the prostate and testes.

But does lycopene actually prevent and treat prostate cancer?

Prostate cancer prevention

Published in the Journal of National Cancer Institute, researchers compiled and reviewed 57 studies regarding the lycopene-prostate link. Of the 57, 35 studies showed an inverse relationship between lycopene levels and risk of prostate, lung, and stomach cancer.

They concluded that “frequent consumption of tomato products is associated with a lower risk of prostate cancer.”

So should you start devouring tomatoes to reduce your risk of prostate cancer?

Yes and no. The researchers also concluded that the data is sensitive, as it’s hard to separate lycopene from other factors in tomatoes and dietary regimens.

Additional research has in part backed the claims of that review.

A 2015 study concluded that tomato paste may protect against prostate cancer by regulating the cancer genetic expression through kappaB. Basically, they found that tomatoes were able to reduce cancer-related inflammation.

Another study in 2014 of nearly 50,000 health professionals found that a higher intake of lycopene was associated with a reduced risk of prostate cancer, especially fatal prostate cancer.

The Health Professionals Follow-Up study found a significant cancer risk reduction in tomato sauce, pizza, and strawberries. Strawberries, though, don’t have lycopene (despite their red color). They concluded that consumption of tomato-based foods may reduce risk of prostate cancer, but other factors may be involved as well.

Read Now: Can We Product Prostate Cancer Risk Through Lifestyle Change?

Despite this “proof,” other research has been less reassuring.

A study in Hawaii showed no association between lycopene and prostate cancer.

Another study of 14,000 people found that a higher consumption of tomatoes showed a significantly lower risk of prostate cancer. But they also found a reduction with beans, lentils, and peas, which don’t contain lycopene. The variables seem to create inconclusive data.

Research results are mixed. Likely this has to do with the multiple vitamins found naturally in tomatoes, creating too many variables for true segmentation.

Prostate cancer treatment

Can lycopene actually treat cancer?

Some studies say yes, but it’s definitely not a treatment option just yet.

One study found that a lycopene supplement, Lyc-o-mato (15mg lycopene), showed a PSA level decrease of 18% compared to 14% in the control group. The difference was significant, showing that 15mg of lycopene twice daily could help minimize already present cancer levels.

Another study looked at PSA levels after orchiectomy (removal of one or both testicles). They found that lycopene consumption produced a more consistent and predictable decrease in PSA level by diminishing the primary tumor and secondary tumors. It also provided better relief from bone pain and lower urinary tract symptoms caused by the operation

However, just like with prostate cancer prevention, lycopene is not yet a proven solution. Results are mixed and it may or may not have an impact on prostate health.

Read Now: Does My Husband Have Prostate Cancer?

Where does the link come from?

There are three major theories for the link between lycopene and prostate cancer.

The most accepted theory is the antioxidant effect. Lycopene is a known antioxidant. This means that it can help fight off oxidative damage that cause chronic disease and cancers. Lycopene is found in high concentrations in prostate cells. Thus, due to proximity, it’s likely the fastest-acting antioxidant against prostate cancer.

Lycopene and other carotenoids can also help stop tumor growth by increasing the communication between healthy cells and decreasing the communication between malignant ones. One study speculated that lycopene was able to reduce prostate cancer because of its suspected ability to inhibit the growth of tumor cells.

Lycopene also may impact insulin growth factor. High levels of insulin growth factor are linked to prostate cancer. Lycopene consumption can actually reduce insulin growth factor levels. Thus, there may be a correlation with regards to lycopene’s ability to reduce the cancer-causing impacts of insulin growth factor.

What’s the conclusion on lycopene and prostate cancer?

Prostate cancer is highly prevalent among men, especially men over the age of 50. Due to its prevalence, experts are constantly looking for new ways to prevent and treat prostate cancer. While lycopene may hold some promise, it’s not a solution just yet.

It may not be a proven treatment, but that doesn’t mean you shouldn’t consume lycopene. Some studies suggest it does help, and it has very few toxicities or side effects.

Lycopene supplementation may help your prostate, so it’s worth the consumption.

Plus, lycopene may have other health benefits as well. It may be able to:

It may even keep you looking young by maintaining the skin cell’s integrity against everyday pollutants and toxins. Tomatoes = the fountain of youth?

How should you consume lycopene?

You can get the majority of your necessary lycopene and its prostate-healthy benefits from your diet. Most Americans get 80% of their lycopene from tomatoes and tomato products, like tomato paste and tomato sauce.

This is the one and only time I’ll tell you to eat pizza. Yes, once in a while, a sauce-heavy pizza won’t hurt! We can call pizza night “prostate health night” instead.

Cooking or heating tomatoes helps release the lycopene. Fresh, uncooked tomatoes have about 30-70mg per kg, while tomato paste and cooked tomatoes have about 300mg/kg. So make a homemade tomato sauce to put over your quinoa for a super-charged, lycopene-filled milled.

Pro-Tip: Eat healthy fats with your tomatoes. Fat may help the body better absorb lycopene and other carotenoids. Healthy fats include olive oil, avocados, salmon, walnuts, and flaxseed. I love a Mediterranean salad with salmon, olive oil, and slightly cooked tomatoes.

Lycopene is also found in watermelon, pink guava, papaya, red cabbage, asparagus, grapefruit, mango, and carrots. Time to start chomping down on some red foods!  

P.S. Be sure to buy organic tomatoes and tomato sauces to avoid toxins from pesticides and herbicides. Avoiding genetically modified foods or packaged foods is important to maintaining a healthy prostate and overall body.

Read Now: Can You Prevent Prostate Cancer Thru Diet?


You can also supplement with lycopene if you feel you don’t get enough in your fruits. Most supplements are between 6mg-15mg, taken twice daily.

Lyc-o-mato is the most common lycopene supplement, coming in a 15mg capsule. One study even found that Lyc-o-mato supplements twice daily decreased the growth rate of prostate cancer.

However, I don’t usually recommend a lycopene supplement. A healthy diet should satisfy your lycopene needs.

If you want to add cancer-fighting supplements to your lineup, check out these 7 supplements every man should take for optimal health.

The Bottom Line

Lycopene may or may not prevent and treat prostate cancer… but eating lycopene-rich foods doesn’t hurt!

So put tomatoes on your sandwich today. Your prostate might just thank you.

Do you want to reduce your risk of prostate cancer?

Lycopene can help… but there are other proven ways to reduce your risk and get you on the road to health!

Click below to get the Male 90X program and make the choice to reduce your prostate cancer risk on top of achieving your maximum potential!

7 Supplements Every Man Should Take For Optimal Health

Supplements have gained popularity in recent years. People have started adding lineups of vitamins to their daily routine as a way to become the best versions of themselves. And popularity is right (this time); Supplements are the best way to ensure your body is getting the nutrients it needs in addition to your diet and lifestyle.

But you don’t want to ingest every supplement that comes your way. Taking too many supplements can actually hurt your body.

Taking the right supplements—and the right amount of supplements—is what will ensure that your body functions in a natural, healthy way. That’s why I’ve come up with a comprehensive (but concise) list of the 7 supplements you should take to optimize every area of your health.

Why Take Supplements? 

Supplements can help:

  • Support the immune system
  • Boost energy
  • Maintain a healthy sex life
  • Protect from disease
  • Promote a healthy heart and brain
  • Stimulate organ function
  • Fight health concerns
  • Improve overall well-being

Think of supplements like your daily preventative (natural) medications.

Supplements are especially important as you age because your body stops absorbing nutrients like it used to. Adding supplements to your day can help encourage your body to start functioning at peak capacity again.

So what supplements do you need to take to promote your health, wellness, and vitality?  

  1. Probiotics

Probiotics are the “good bacteria” in your gut. Your intestines are naturally filled with both good and bad bacteria. But when bad bacteria take over, disease follows suit. Poor diet, stress, pollution, toxins, and antibiotics can all reduce good bacteria, allowing the bad to run rampant.

Probiotics introduce more good bacteria into your gut to ensure a healthy balance.

What does this good bacteria do?

Probiotics help your body digest food and reduce intestinal issues, but they’re more than just stomach vitamins. A healthy gut is the key to a healthy immune system overall. In fact, research has proven that having a high ratio of good gut bacteria can actually improve your health, prevent common diseases, and strengthen your immune system.

Some proven benefits of probiotics include:

There’s also a strong connection between the brain and gut, which is often referred to as the brain-gut axis. Basically, your brain affects your intestines and vice versa.

Think about when you get butterflies in your stomach when you’re nervous—like when public speaking or going on a first date. Your brain is signaling your digestive tract, which then manifests this discomfort as an upset stomach. The same works in reverse as well since a bad gut can actually impact your head health, often leading to headaches, fatigue, inability to reason, and mood disturbances.

Learn more about probiotics with my article: 10 Reasons Men Over 40 Should Take Probiotics.

You can get probiotics from fermented foods like yogurt, tempeh, sauerkraut, kefir, and kimchee. But you might get tired of sauerkraut every day, so I usually recommend a probiotic supplement. Find a probiotic pill that offers somewhere between 10 and 30 billion live bacteria. The most common types of probiotics are Lactobacillus and Bifidobacteria—so search for these in the health food supplement aisle.

Dosage: Daily supplement with 10-30 billion “live” bacteria.

  1. Holy Basil

Holy basil, aka tulsi, has been used for thousands of years in Indian medicine due to its ability to soothe the mind, body, and spirit. It contains high levels of vitamin A, vitamin C, vitamin K, calcium, zinc, magnesium, manganese, and iron, which all contribute to key aspects of health and wellness.

Holy basil leaves are adaptogens, meaning that they’re recognized anti-stress agents. Holy basil reduces cortisol level, improves testosterone levels, and balances out hormone levels. Balanced hormones are crucial to overall health and wellbeing.

Read: 5 Simple Ways To Normalize Your Hormones This Week

Holy basil can also have positive impacts on serious health concerns. Some studies suggest that holy basil can assist treatment for mild to moderate non-insulin dependent diabetes. Furthermore, because of its strong antioxidant power, it may help prevent chemical-induced lung, liver, oral, and skin cancers. Studies have even found that holy basil may alter healthy gene expressions, induce cancer cell death, and stop cell growth!

Moreover, holy basil is antibacterial, which means it helps to fight off infections both internally and externally. Holy basil’s antimicrobial properties make it a natural treatment for acne. Other studies have shown these properties make it a viable treatment for bronchitis and respiratory disorders as well. Holy basil also has slightly sedative properties, which helps naturally remedy headaches and head tension.

Dosage: Daily 600 to 1800mg.

  1. Vitamin D

Vitamin D plays an important role in bone, immune, muscle, cardiovascular, respiratory, and brain health.

A deficiency in vitamin D can lead to inability to fight infection, fatigue and malaise, depression, diabetes, heart disease, and erectile dysfunction. Unfortunately, a majority of Americans have a deficiency in vitamin D. Nearly three-quarters of all U.S. teens and adults are deficient in this crucial “sunshine vitamin.”

So you need to supplement vitamin D to start seeing its effects.

Vitamin D is an anti-inflammatory antioxidant. That means it can help:

Vitamin D isn’t like other vitamins that you can get easily through your food. The highest absorption of vitamin D is actually through sunlight. Your body turns sunlight into vitamin D that it can use for healthy energy function. If you’re not getting enough sunlight or you don’t want to risk burns and skin cancer (good call!), then daily vitamin D supplements are the way to go.

Dosage: Daily 2,000 to 4,000 IUs vitamin D3

  1. Vitamin C

This super antioxidant is used to create healthy connective tissue in the body. Vitamin C is a key component in collagen formation, which keeps your skin, tendons, and blood vessels young and vital. That’s right, vitamin C can also help prevent damage to the blood vessels—which can also help prevent erectile dysfunction!

Vitamin C is most commonly known for its immune-boosting benefits. This is especially true for those who have a weakened immune system due to stress or poor diet. Boosting your vitamin C intake is a great way to build your body’s natural defense against colds, flus, and other diseases.

You can find vitamin C in a lot of delicious food sources, like guava, red and green peppers, kiwi, oranges, strawberries, papaya, kale, broccoli, pineapple, grapefruit, brussels sprouts, and mangos. But if you’re not getting your full servings of fruit and vegetables daily, vitamin C supplementation is a must.  

Taking a daily vitamin C supplement will improve your immunity and help your body naturally detox. If you feel like you’re about to get hit with a cold or flu, start taking 1,000 to 2,000 mg of vitamin C to zap the bacteria fast.

Dosage: Daily 500 to 1,000mg

  1. CoQ10

CoQ10 is crucial for transforming food into energy, and it provides key energy to nearly every cell in the body. Thus, energy-dependent tissues like the heart and brain have especially high requirements for coenzyme Q10. A deficiency, then, could be detrimental to the longevity of your life.

CoQ10 is proven to help improve heart function—and even help the heart heal after valve surgeries. It can also reduce the frequency of migraines and improve Parkinson’s symptoms. Plus, CoQ10 has been linked to an increase in male fertility!

Overall, a high level of CoQ10 has been shown to help slow the progression of aging signs in the body.

Your body naturally produces coenzyme Q10 (CoQ10), but this production tends to decline with age. Some fish, meats, and grains have CoQ10, but not enough to help your body produce more. A small supplement can have tremendous effects.

Dosage: Daily 30-90mg

  1. Fish Oil

Omega-3 fatty acids like DHA and EPA have proven results for overall health and wellbeing. Some studies have “disproven” the benefits of fish oil, while others have concluded that fish oil is the ultimate in health. The results are still a bit up in the air.  

However, I believe in the power of fish oil (as much as I believe in the Mediterranean diet). If you want to be healthy, you need the benefits that come from clarifying and detoxifying fish.  

Fish oil has been shown to:  

Some research even suggests that fish oil can help prevent certain types of cancer.  

Fish oil can also promote metabolic function. This means it can help your metabolism break down food and turn it into energy. This is crucial for maintaining a healthy weight and balancing hormones. In fact, fish oil has been shown to decrease body mass index and improve cardiovascular function along with aerobic exercise. Reduced weight leads to a reduced risk of disease.  

Learn more about metabolic syndrome and the role of metabolism in your health here.  

You can get omega-3s from cold-water fatty fish, like salmon and mackerel. However, this is often not enough to get the full benefits your body craves. Taking a daily fish oil supplement can get your body looking and feeling amazing again!  

Dosage: Daily 2-3g of combined EPA and DHA

  1. Multivitamin

You should also be taking a multivitamin daily. The right multivitamin can fill in any nutrient gaps to ensure your body has all the goodness it needs to function properly. 

Your multivitamin should include any and all of the above supplements—as well as other nutrients like vitamin E, vitamin K, vitamin A, vitamin B complex, magnesium, and potassium. Beyond that, your multivitamin should include a blend of amino acids, which are essential to daily functioning. I recommend looking for amino acids glutamine and BCAAs, which help build muscle and improve testosterone levels.

What should you look for in your multivitamin?

You want only vitamins—no extra “stuff.” I look for products that contain no soy, dairy, gluten, sugar, sodium, or artificial additives. Any inactive ingredients can have side effects that can actually hurt your body, rather than help it.

Some of my favorite men’s multivitamins include:

  1. Nature Made Multi For Him

This has vitamins E, C, A, and D along with selenium and manganese. This vitamin even gives you over 100% of vitamins C, D, and E—which can help cut down on the number of pills you’ll have to take per day to stay healthy.  

  1. GNC Mega Men Sport

This supplement has high levels of vitamin A, vitamin D, thiamin, zinc, and a branched chain amino acid blend. When taken with the other six supplements on this list, your body will feel more active and alive than ever. Plus, it helps raise your iron levels—which is necessary for energy and blood health.

  1. Centrum Silver Men 50+

This is a great formula for anyone, whether or not you’re over 50. It has vitamins D, B12, A, and E along with manganese and lycopene. It promotes heart, health, eye, and muscle health—in just one pill!

I’m not endorsing these vitamins above. I just find they cover a lot of ground. Talk to a doctor (psst… I’m a doctor you can talk to) to come up with the perfect multivitamin blend for you!

The Bottom Line

Eating a balanced, healthy diet of protein, vegetables, fats, fruits, and carbs helps your body get the nutrients it needs to thrive. However, augmenting with additional supplements will ensure that your body always has the appropriate amount of energy and nutrients to work with optimal function.

But how do you know which supplements are right for you?

You’ve read through this article because you want to feel the best you possibly can, right?

In fact, I bet you want to feel the best you’ve felt in years… or maybe EVER.

You want to have a healthy lifestyle—without giving up the things you love.

Thankfully, you can.

And you will…


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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

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

Disclaimer: Always consult a doctor before starting a supplemental regimen. Some supplements can interact with diet or medications (especially blood thinners), so you should first ensure that your combination of meds would not put you at risk.