Optimizing Male Performance with Dr. Tracy Gapin

Many men are unaware of the various factors that can affect optimizing male performance and hormone levels. Dr. Tracy Gapin, a board-certified urologist, has made it his mission to help men optimize their health and performance. With his extensive experience and cutting-edge technology, Dr. Gapin offers individualized, state-of-the-art care that is tailored to each patient’s unique needs.

Dr. Gapin’s background in urology has given him a deep understanding of male health issues. However, he now focuses on optimizing male performance, combining his compassion and expertise to help men achieve their goals. He has been a true pioneer for innovation throughout his medical career, constantly seeking new and better ways to help his patients.

Dr. Gapin offers a personalized path to helping men maximize their sexual health, testosterone levels, and prostate health. He understands that every patient is unique and requires an individualized approach to achieve optimal results. With his knowledge and expertise, he is able to offer cutting-edge treatments and therapies that are tailored to each patient’s needs.

Whether you are struggling with low testosterone levels, sexual dysfunction, or prostate issues, Dr. Gapin can help. He offers a range of treatments and therapies, including epigenetic coaching, hormones, peptide therapy, biometric monitoring, and unique nutrition and lifestyle interventions. His goal is to help men achieve optimal health and performance, so they can live their best lives.

If you’re looking for a compassionate and knowledgeable doctor who can help you optimize your health and performance, look no further than Dr. Tracy Gapin. With his personalized approach and cutting-edge treatments, he can help you achieve your goals and live your best life.

13 Estrogenic Foods And Products To Avoid For Your Health

Recent research suggests that obesity, type 2 diabetes, certain cancers, and mood disorders could be linked to estrogen dominance. High levels of estrogen squashes your testosterone, which can lead to poor sexual function, lowered libido, fatigue, loss of muscle mass, brain fog, and other health concerns.

Both men and women need estrogen for growth and development, but too much estrogen can damage the body. More and more studies are coming out that show our foods and environment are filled with synthetic estrogens. These artificial hormones disrupt the natural endocrine production and create an unhealthy balance of high estrogen and low testosterone.

If you want to maintain your health and reduce your risk of hormone-related concerns, you need to watch your estrogen intake in your foods and environment.

What is estrogen?

Estrogen is a naturally occurring hormone in both men and women. It’s usually considered a “female” hormone, because it gives females their feminine characteristics, including the regulation of the menstrual cycle. But men also need estrogen for growth and development.

Men need to be highly aware of their estrogen levels. If these levels are even slightly above normal, it can impact testosterone and insulin. Low levels of estrogen can predispose men to osteoporosis, brain changes (like memory loss), and unbalanced hormones. When estrogen levels are off, the other hormones unbalance in tandem, creating a body-wide endocrine disaster. This hormone imbalance can create a number of health concerns, including low testosterone.

What are the health concerns of excess estrogen?

Excess estrogen in men is linked to a number of serious health concerns that can impact short-term and long-term health.

Estrogen dominance is a toxic condition. Estrogen is the hormone that promotes growth and development. Too much estrogen is linked to the growth and spread of cancerous tumors. Researchers have especially studied the connection between excess estrogen and breast cancer in both men and women. Excess estrogen may also increase the risk for testicular and prostatic cancers.

Read: Does My Husband Have Prostate Cancer?

High levels of estrogen are also linked to weight gain. Estrogen likes to “hold on” to fat cells, which can make weight loss a challenge. Excess estrogen also upsets insulin levels. Insulin metabolizes sugar; when insulin is out of whack, it doesn’t fully process these sugars. If insulin can’t remove sugar from the bloodstream, the body starts storing that sugar as fat. This creates weight gain and eventually can lead to insulin resistance and type 2 diabetes.

Reducing estrogen levels and increasing testosterone levels can increase muscle mass and decrease fat mass.

Excess estrogen can also cause thyroid concerns and depress the immune system. Other health concerns from this hormone imbalance include:

  • Sexual dysfunction
  • Lowered sperm counts
  • Infertility
  • Chronic fatigue
  • Depression and mood disorders
  • Liver fatigue (liver works to reduce estrogen)

How do you know if you have excess estrogen?

In most cases, the symptoms of excess estrogen in men are similar to those of low testosterone (because high estrogen will suppress testosterone levels). These symptoms include:

  • Low libido
  • Thyroid imbalances
  • Digestive issues
  • Infertility
  • Fatigue
  • Depression

Where does excess estrogen come from?

It’s surprisingly common for men to have elevated estrogen levels, especially as testosterone declines with age. Combined with a high intake of estrogenic foods and an estrogen-filled environment, there is a perfect storm for high estrogen levels in men.

Xenoestrogens are chemical, synthetic compounds that mimic the structure of estrogen. Phytoestrogens are plant-based compounds that also show estrogenic properties. In the body, these xenoestrogens and phytoestrogens not only raise estrogen levels but also disrupt the endocrine system overall.

These synesthetic estrogens are popping up more and more in our environment. From the foods we consume to the chemicals in our household products, “estrogen” is everywhere—and it’s seeping into our systems and impacting our health.

Below you’ll find the 10 foods and 13 products to avoid in order to maintain a healthy hormone balance.

  1. Soy

Soy contains isoflavones, which are a type of phytoestrogen (the plant compounds that mimic estrogen). Isoflavones interrupt the endocrine (hormone) system and depress thyroid function. The thyroid helps regulate the metabolism, control hormones, and more; this dysfunction can contribute to metabolic syndrome.

Along with the isoflavones in soy, most soy grown in the U.S. is genetically engineered with heavy herbicides. In fact, more than 94% of soy grown in the U.S. is GMO (genetically modified). Farmers inject hormones into the soy plants in order to artificially engineer their growth and development. The plants hold on to these hormone-xenoestrogens throughout their life cycles. You then directly consume these synthetic hormones when you consume the soy.

Moreover, studies have shown “extreme” levels of glyphospate in U.S. soy. Glyphosate has been proven to increase estrogenic activity. If you are worried about and want to reduce your glysophate intake but aren’t sure how to go about it, there are therapies that offer up a foot detox, it supposedly pulls out all of those nasty toxins in your system bringing them into the water and helping the detoxification of your body making it healthier. Always check with a medical professional first before trying any alternative therapies.

  1. Meat & Dairy

Estrogenic hormones are used in excess on cow farms. The animals are fed synthetic estrogens to grow and stay healthy. This injected estrogen doesn’t disintegrate or go away, so you absorb these hormones when you consume any meat or dairy roducts. In this case, you really are what you eat.

Moreover, a number of farms force-feed their livestock soybeans, so you’re getting the estrogenic properties of the soybeans as well. They also spray the cow feed with pesticides that are considered estrogenic.

A number of farms use zeranol to enhance meat production. Zeranol is banned in the European Union, but it’s still prevalent in the U.S. Little is known about the negative health effects of zeranol, but several studies have shown a link between zeranol and early puberty and breast development in prepubescent boys and girls.

Dairy can be especially high in estrogen. In fact, nearly 80% of our dietary intake of estrogen comes from cow’s milk. Cows produce milk in order to feed to their young when pregnant or nursing, which is also when their estrogen levels are higher. In order to make milk, the cow needs to have high levels of estrogen; like other hormones, that estrogen goes into milk as well.

Injected hormones, pesticide estrogens, and the cow’s estrogen all leads to an excess of estrogen in meat and dairy that can drastically impact hormonal levels.

  1. Wheat

The Scripps Research Institute found that zearalenone colonizes on corn, barley, wheat, and other grains. Zearalenone is a fungus that mimics estrogen in the body. This research found that zearalenone actually reduces the anti-estrogen effects of breast cancer treatment.

In order to get rid of naturally-occurring zearalenone, farmers spray the plants with hormone-filled herbicides. With wheat, you could be consuming either estrogenic zearalenone fungus or estrogenic herbicides. It’s a catch-22 that can drastically impact hormones levels.

Also, certain types of wheat can cause inflammation in the gut. Chronic inflammation is the primary—though silent—cause of a number of diseases, like cancer, heart disease, Alzheimer’s, depression, prostate disorders, and more.

  1. Flaxseeds

Flaxseeds are a “super food” powerhouse filled with high fiber and omega-3s. However, flaxseeds are also high in phytoestrogens, drastically disrupting the endocrine system. 100g of flax has nearly 379,380 micrograms of estrogen. Watermelon, in comparison, has 2.9 micrograms of estrogen.

Flax also contains lignans, which have estrogenic properties. In some people, lingans may inhibit cancer cell growth, while in others it can stimulate cancer cells. It’s recommended to avoid lingans and flaxseeds when already diagnosed with cancer or going through cancer treatment, but research is inconclusive about lingans’ ability to lower cancer risk in a preventative way.

Despite its natural health benefits, flax is becoming more and more genetically modified as it grows in popularity. This genetic modification uses estrogenic hormones, like we discussed soy and dairy products. Thus, you can still eat this super food for all the great fiber and omega-3 fatty acids—but look for organic or pure flaxseeds and flaxseed oil.

  1. Sugar

Sugar causes a spike in insulin. A spike in insulin lowers the level of sex hormone binding globulin (SHBG). SHBG binds to excess estrogen and testosterone to naturally maintain healthy hormone levels.

When SHBG is low, estrogen and testosterone increase because SHBG isn’t there to remove the excess hormones. Thus, when insulin spikes and creates a drop in SHBG, estrogen levels increase in tandem.

Read: 7 Foods Causing Your Erectile Dysfunction

  1. Alcohol

Studies have shown heightened estrogen activity after consumption of beer, wine, and bourbon. Alcohol triggers a release of estrogen while depressing testosterone, which can create a short-term impact on hormones. With heavy drinking, this can create a chronic imbalance of hormones.

The hops in beer contain a phytoestrogen that especially disrupts natural hormones. This is one reason for the beer belly; too much beer is not only high in calories but it’s also high in estrogen, which “holds on” to belly fat. You might want to try the Dherbs detox water recipe to help eliminate any stubborn belly fat.

  1. Processed foods

High fatty and carb foods increase bodily inflammation and raise estrogen levels. Be aware of processed foods like pastries, white bread, pretzels, fried foods, and other heavy carbs. You want to incorporate carbs and fats into a well-balanced diet—but opt for healthy carbs and fats like avocados, olive oil, and vegetables.

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

  1. Food additives

A number of food additives and preservatives can also possess estrogenic effects. This includes 4-hexylrescorcinol, which is used to prevent the discoloration of shrimp, and propyl gallate often found in vegetable oil, meat products, chicken soup base, and chewing gum.

  1. Legumes

Legumes are great for health, but they’re also high in estrogenic properties. Chickpeas, red beans, black-eyed peas, green peas, and split peas are all legumes. Black beans have nearly 5,330 micrograms of estrogen per 100g and hummus has 993 micrograms of estrogen per 100g. This won’t drastically impact your health, but be aware of your legume intake when trying to maintain healthy testosterone levels.

  1. Non-organic produce

Most produce is sprayed with pesticides and herbicides that have high levels of estrogenic hormones. Even with a thorough washing, you’re still ingesting a number of these chemicals and synthetic hormones. Try to eat organic produce when possible. Even some “organic” products aren’t 100% hormone-free, so make sure you’re researching your food labels.

Note: Farmed salmon is also high in hormones and antibiotics. Eat wild-caught salmon when possible.

  1. Plastic water bottles

Some plastic water bottles contain BPA (bisphenol A), which is a xenoestrogen. BPA is a synthetic compound that has been studied extensively for its effect on human safety and exposure. You’ll find BPA in plastic water bottles, canned foods and drinks, cash register receipts, and keg liners.

BPA in plastics can leech into the drinking water in the plastic bottle, where it’s then absorbed into your bloodstream. A 2013 study found that BPA disrupts the normal estrogenic receptors, potentially triggering obesity, type 2 diabetes, asthma, and cancer.

Another study found that estrogen activity was three times higher when water was packed in PET plastic bottles compared to glass.

  1. Tap water

You can also find estrogen residue in your tap water supply. Some people blame this residue on people flushing birth control pills down the toilet, but this is only partially true. In most cases, the estrogen found in our tap water is due to a runoff of herbicides and pesticides from farms and agricultural plants. This can end up recirculating in the water supply, causing you to glug down water filled with synthetic estrogen.

Most filters can remove estrogen from your water supply.

  1. Phthalates

Like BPA, phthalates interrupt estrogen receptors, creating an increase in free-floating estrogen. Research has linked phthalates with prostate cancer as well, possibly due to this estrogen dominance.

There are phthalates in synthetic scents (cologne), vinyl, laundry detergents, and plastic cling wrap. When possible, choose natural home products to avoid these estrogen-disrupting chemicals.

How to avoid extra estrogen

What can you do to avoid this intake of environmental and dietary estrogen? How can you keep your estrogen levels as consistent as possible?

  1. Avoid plastic bottles and plastic use. Never heat plastics in the dishwasher or microwave, as this can release the chemicals into the water or food.
  2. Don’t use nonstick cookware, which can have BTA.
  3. Avoid vinyl curtains and flooring.
  4. Choose fresh or frozen foods. Canned foods and drinks can contain BPA in the lining.
  5. Don’t accept receipts or store them in your purse or pockets.
  6. Use coconut, olive, or avocado oil in place of vegetable oil.
  7. Avoid dairy and soy. Instead, drink goat milk or nut milk (almond, cashew).
  8. Choose organic and grass-fed animal products. Choose organic produce when possible. Look at the label to see if it’s hormone-free and pesticide-free.
  9. Drink filtered water.
  10. Exercise often. This helps minimize body fat, which can keep your estrogen levels healthy. This is also important to conquer metabolic syndrome, overcome erectile dysfunction, normalize hormones, and improve overall health.
  11. Eat a lot of greens. Greens help pull out excess estrogen and detox your body. I recommend cabbage, broccoli, cauliflower, spinach, and Brussels sprouts.

(Some people recommend a dandelion and milk thistle detox, but the results can be varied and side effects are strong.)

The Bottom Line

If you want to maintain a healthy hormonal balance with strong testosterone levels, you need to avoid estrogen excess or dominance. But in today’s world, estrogen is everywhere: in our food, in our water, and even in our laundry detergents. The more you subject your body to these synthetic estrogens, the more unbalanced your own hormonal system will get.

Keep your hormones in check by avoiding the above 13 foods and products and consistently, regularly detoxing.

Want more advice on what you should and shouldn’t be eating or using?

Sign up for the Male 90X program. This genetic-based report and private consultation will give you the tools you need to achieve 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…


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

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

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

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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.

What Are The Risks Of Testosterone Replacement Therapy?

If you’re suffering from symptoms of low T, you’ll try anything to overcome low testosterone and get back to feeling vibrant, young, and sexy once again. So you visit your doctor, and your doctor mentions testosterone replacement therapy.

But what is TRT? What are the risks of testosterone replacement therapy for men looking to raise their T levels and revitalize their energetic wellness?

What is low testosterone?

Low testosterone levels can occur with age or as a cause of poor diet, stress, hormonal imbalance, and other irregularities in the body. “Low testosterone” is usually defined as a testosterone level below 300 ng/dL.

Some doctors will also look at the free-floating levels of testosterone, which may be a better indicator of the severity of symptoms for a man suffering from low T. Free-floating testosterone is the testosterone hanging out in the bloodstream that’s not currently being used for another hormonal process.

Low T can lead to a number of severe symptoms that drastically impact quality of life:

  • Lowered libido/sex drive
  • Reduced performance in bed
  • Increased anxiety and depression
  • Brain fog and difficulty concentrating
  • Diminished motivation and energy
  • Disturbed or not restful sleep
  • Increased body fat
  • Muscle loss
  • Fatigue
  • Swollen or tender breasts
  • Hot flashes
  • Fewer erections and/or difficulty sustaining erections

Low T creates a general sense of un-wellness that is often so severe it impacts the man’s ability to have a “normal” life. Moreover, low T is linked to a number of serious health issues including diabetes, obesity, metabolic syndrome, osteoporosis, cardiovascular disease, and ED. There is even a link between low testosterone and shorter life expectancy.

The only way to overcome low testosterone symptoms is to hit it at the source: raise your testosterone levels. There are two ways you can boost your T levels: artificial therapies and natural lifestyle changes. This article is talking about the artificial way. If you’d like natural ways, click here for a great article: https://fitnessvolt.com/boost-testosterone-naturally/

Want our Peptide Guide? Email us at [email protected]

What is Testosterone Replacement Therapy (TRT)?

TRT is an artificial form of testosterone that is applied or injected into the body to raise testosterone levels. There are a number of forms of testosterone replacement therapy: gels, injections, skin patches, mouth patches, and implants.

Most experts won’t administer oral testosterone because it can have negative effects on the liver. The other methods bypass the liver and deliver testosterone directly into the bloodstream to quickly raise free-floating T level.

Note that TRT is not the same thing as steroids. Although some athletes and gym goers will inappropriately use testosterone injections and implants to “boost their gains,” TRT isn’t worthy of that same “roid rage” reputation. When administered safely by a professional, TRT will not have these same hulk-like effects.

What are the benefits of Testosterone Replacement Therapy?

For some men, TRT is the right solution. For those men with severely low T levels, TRT can help bring them to a normal level quickly and effectively.

Moreover, studies have shown some significant improvements with TRT, including:

  • Increased bone strength and density
  • Improved muscle strength
  • Fiercer sexual function and libido
  • Enhanced endurance and ability to gain muscle
  • Heightened mood and energy
  • Improved hemoglobin levels in participants with anemia
  • Potential boost in cognitive function

What are the risks of Testosterone Replacement Therapy?

TRT is used to pull testosterone levels back to a healthy range. However, TRT has two serious restrictions.

The first is that TRT is artificial. When applying or taking this type of testosterone, you’re introducing unnatural hormones into the body. The body usually responds negatively to “foreign” entities, even though this artificial testosterone is constructed to mimic natural testosterone.

The second key restriction is that testosterone replacement therapy only works in the short term. It will alleviate your symptoms for a given time period… but then it wears off. You then have to go back for another treatment or go through another application.

Aside from these restrictions, TRT also has some other severe risks that are important to consider before beginning a therapy process.

1. Infertility

When your body doesn’t have enough free-floating testosterone (low T), your pituitary gland sends out a hormone called luteinizing hormone (LH). This LH signals the testicles to start producing more testosterone naturally in order to restore your levels. The pituitary gland also sends out a hormone called follicle stimulating hormone (FSH), which signals sperm production. When you have low T, it could be because your pituitary gland has stopped sending out these signals as it used to.

When you start introducing artificial testosterone through TRT, the pituitary gland doesn’t detect that the testosterone levels are naturally low. It says, “Okay, that’s enough,” so it stops sending out the LH and FSH at all. This, in essence, tells your testicles to stop producing testosterone and sperm—which are the two primary functions of the prostate.

In essence, one of the greatest risks of testosterone replacement therapy is that it tells your body to stop naturally creating sperm and testosterone.

When your testicles aren’t working, they start to shrink. In the long term, this can severely hurt your fertility. Your testicles will shrink and stop producing sperm, which will make it harder for you to get your partner pregnant.

Moreover, it tells your body to stop producing testosterone. This means that your body has “forgotten” how to naturally produce testosterone on its own, so you become dependent on TRT.

One of the risks of testosterone replacement therapy is the very thing that keeps TRT in business… once you’re on TRT, you’re on it for life.

Worse yet, this testicle shrinkage and infertility is often irreversible.

2. Breast Enlargement

Even with the natural production of testosterone, some T is converted into the hormone estradiol. Estradiol is a form of estrogen that can stimulate breast tissue to grow. When you add more testosterone quickly, as with TRT, your body senses an influx of T. It will the convert a higher percentage of the free testosterone to estradiol. This estradiol can cause gynecomastia, which is a fancy term for “man boobs.” It’s also important to note that gynecomastia is linked to a 10x higher risk for breast cancer in men.

If you spur testosterone production naturally, though, you have a slower release of testosterone into the bloodstream. The body won’t detect high levels of T to convert, so a smaller percentage of the testosterone will be converted to estradiol.

3. Swelling

TRT can make your body hang on to excess fluid. For many men. this can cause swelling in the feet and ankles. It’s similar to how pregnant women’s feet swell due to hormonal changes in their bodies!

4. Acne

Artificial testosterone introduces new hormones into the system, which can change the type of skin you have. You might go from a dry face to an oily one, a clear complexion to one filled with cystic acne. How your body responds to these foreign hormones can be unpredictable.

5. Spreading

One of the major concerns with at-home TRT is the proximity to women and children. For example, a man uses testosterone gel, applied to his arm once per day. After application, he bumps against his wife while reaching for the keys, and some of the gel wipes off on her without their knowledge. He then reaches down and picks up his eight-year-old son to give him a hug goodbye. He pets the family dog and leaves the house.

This has now spread testosterone to other members of the family. For women, this can throw off their estrogen balance and cause concerns with fertility, hair growth, and even ineffective birth control. Spreading testosterone to children frequently can even cause children to go through premature puberty. Testosterone spread to pets can actually make them more aggressive and volatile.

If you don’t properly wash your hands, dispose of the gel, and protect the application area every single time, you could do damage to your loved ones.

6. Other side effects

Other side effects include sleep apnea, moodiness, pain, soreness, rash, itching, and allergic reaction. Read the Therapeutics and Clinical Risk Management review for the benefits and risks of testosterone replacement therapy to learn about more side effects.

7. Cardiovascular problems

There has been debate whether or not TRT is linked to cardiovascular problems. Early studies found that testosterone therapy was linked to coronary artery plaque buildup, but recent studies have overwhelmingly disproven these results. Most reviews conclude that there is “no compelling evidence to indicate that T therapy increases cardiovascular risk.”

However, there are still some potential clotting concerns with TRT. Testosterone therapy increases hematocrit, which is the percentage of red blood cells in the bloodstream. If this percentage gets too high, the blood thickens and can start causing clots. This should not be a concern when a doctor safely administers TRT in a regulated way.

Is prostate cancer a risk of Testosterone Replacement Therapy?

Early studies demonstrated a positive association between TRT and long-term growth of prostate cancer. However, experts are beginning to realize the relationship is much more complex than that. There are two key theories with regards to the link between TRT and prostate cancer.

Some believe the saturation theory, which says that the prostate becomes more sensitive to androgens when at lower testosterone levels. Then, when TRT introduces artificial androgens into the system—which already has low testosterone— it stimulates the prostate cells to grow more rapidly.

The second hypothesis is the dependence theory. This says that the duration of exposure to androgen levels is the primary driver for risk of cancer. Basically, the longer you introduce artificial testosterone androgens into the body, the more likely you’ll increase your risk for mutated cells.

However, neither theory has been proven or disproven. Rather, it’s been concluded that TRT does not necessarily cause prostate cancer, but it may worsen it. Most doctors will not give TRT to anyone with active prostate cancer, as it can progress the disease at a faster rate. When administering TRT to patients with a low-risk for prostate cancer, most doctors will check the patient’s PSA levels yearly.

The reason TRT may worsen prostate cancer? Because artificial testosterone converts to estradiol, which is a form of estrogen. And estrogen may be linked to prostate cancer! Learn more about the link between testosterone, estrogen, and prostate cancer here.

Although TRT does not necessarily cause prostate cancer, it still has some effect on the prostate. Testosterone replacement therapy has been linked to BPH and testicle shrinkage, as discussed above under “infertility.”

What is the alternative to TRT?

I believe that the natural solution is always the best solution first and foremost. It is possible to naturally increase your testosterone levels in the long-term without damaging your body.

Learn more about natural, effective methods to boost testosterone here:

Bottom line

TRT can have some benefits to improving quality of life right away—but ultimately, the long-term risks are not worth the short-term reward. TRT stops the natural production of testosterone and sperm, making you dependent upon TRT if you want to live a normal and healthy life. But there’s no need to worry about the serious, long-term risks of testosterone replacement therapy. Natural lifestyle changes can and will stimulate your body’s natural production of testosterone once again.

The best place to start if you want a hormonal optimization or peptide program is by seeing a physician first.  Have a doctor draw your blood and evaluate whether you are a candidate for therapy.

Smart Men’s Health with Dr. Tracy Gapin is currently accepting new clients and offers a comprehensive evaluation, blood test and state-of-the-art screening. If you are tired of being tired… or you have tried everything to lose that unwanted weight but nothing seems to be working, our Peptide therapy might be the piece to the puzzle that you are missing. Call us today to schedule your consultation. (941) 444-1441.

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

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

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

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


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

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

Chronic Inflammation Is The Silent Killer Of Men

What if I told you there is one common link between almost all deadly diseases, including heart disease, cancer, stroke, and Alzheimer’s disease? And what if I told you that same link is also a key contributor to prostate problems, anxiety, depression, brain fog, moodiness, arthritis, allergies, and even gas?

That link exists, and it’s called chronic inflammation. Scientists are discovering with increasing certainty that most major illnesses and diseases are caused in some part by chronic inflammation in the body.

What is chronic inflammation?

Acute inflammation

You’ve likely met acute inflammation before. You sprain your ankle, and it swells up, turns red, and lets off heat—that’s inflammation. Even when you get a red, angry pimple filled with pus, that is an inflamed, infected skin pore.

Inflammation is the body’s natural response to something that has gone wrong in your body. Your body sends out white blood cells and cytokines, which are the “good guys” used to fight off infection and virus. Inflammation is the reaction when white blood cells take over and start to do their job. The process of inflammation gets rid of toxins and starts to repair damaged tissue.

sprained ankle, inflammation, men's health
Think of it this way. You’ve got some bad stuff going on in your body—whether it’s the flu virus or a broken ankle or bacteria on your face. Your body sends good stuff to fight the bad stuff. That “battle” between good and bad causes inflammation. So, inflammation is actually a good thing. It’s just a sign that the good stuff—the white blood cells—are doing their job and fighting to rid the body of the bad stuff.

Basically, inflammation is there to protect your body against infection or disease. It’s also the start of the healing process.

Chronic inflammation

Though this process is useful in the short-term, chronic long-term inflammation can have serious consequences. In the case of chronic inflammation, the white blood cells end up attacking the bad and the good in the body. Your white blood cells are sent to fight off some infection or virus, but then they stick around and start to attack your healthy tissues and organs as well. It’s an unfortunate case of “friendly fire” in the battle of your body.

Your body’s defensive mechanisms go rogue and start attacking everything in the body, good and bad.

Cytokines are pro-inflammatory proteins released by immune cells when the body detects some sort of injury or invasion. But, in chronic inflammation, the cytokines build up and don’t go away. These pro-inflammatory proteins start to inflame everything around them, which can actually worsen damage and disease.

Until the cytokines are eradicated, chronic inflammation can last indefinitely. Over time, the inflammation only continues to aggravate. The cytokines are inflaming your organs and tissues, which releases even more cytokines to the area to fight against the damage and injury. The immune system just can’t keep up with the influx of inflammation, and the entire system starts to break down.

Chronic inflammation is a deep-rooted, systemic problem that attacks at some of the most vital inner-workings of your system.

One of the most dangerous parts of chronic inflammation is that you can’t see or feel it happening. It is the silent killer, spurring a number of serious diseases. Chronic inflammation is most likely to attack your heart, brain, joints, belly, and immune system—the five processes that do the most to keep you alive and healthy.

What are the consequences of chronic inflammation?

Chronic inflammation can go undetected for years. In this case, inflammation is constantly assaulting your brain, heart, and immune system, progressively worsening and worsening over time. This can lead to serious and even fatal problems.

Heart disease and stroke

The inflammation actually damages blood vessels and leads to a plaque buildup in the arteries and brain. This will, at first, cause high blood pressure, hypertension, and a weakened heart. Over time, these inflammatory-related blockages can be fatal. In fact, some researchers have suggested that anti-inflammatory medications may help treat cardiovascular risk before severe damage is done.


Inflammation can damage DNA and interrupt the body’s immune system processes. This, in turn, can cause tumors to form without any processes for self-destruction. Common inflammation-related cancers include lung, lymphoma, ovarian, pancreatic, and prostate cancer—the organs that commonly inflame easily. Colorectal cancer is also common, as chronic inflammation is also the cause of a number of bowel diseases like IBD, ulcerative colitis, and Chron’s disease.

Alzheimer’s disease

Alzheimer’s and other cognitive impairment (like dementia) is one of the most common consequences of chronic inflammation. Although the direct connection is still being worked out, studies have concluded that there is an activation of immune and inflammatory processes in cognitive disease. One study noted that drugs for cognitive decline often don’t work to stop or reverse the disease, likely because they don’t attack the underlying chronic inflammation; in fact, drugs for cognitive impairment may even make the inflammation in the brain worse.


Studies show that depression is linked to systemic, chronic inflammation. Brain scans of people with depression show that their brains have increased neuroinflammation, which causes depression, fatigue, brain fog, and impaired concentration.

Rheumatoid arthritis

Inflammation in the joints is the number one cause for rheumatoid arthritis, fibromyalgia, and macular degeneration. In fact, rheumatologists almost always look at the causes of inflammation first in order to find the appropriate ways to treat pain in their patients. This is usually the best cause of action for people who have suffered from this pain on a daily basis. For some people though, their pain may start out of nowwhere and may want to find a quick source of pain relief that can help relieve their symptoms. Some people could decide to turn to certain types of cannabis strains that are supposedly meant to help with a person’s pain. You can Visit website here for more information on this type of relief. However, there are many different types of options out there to help you, it’s all about finding the one that is effective for you and your pain.

Prostate disorders

Enlarged prostate and prostatitis are due to inflammation in the prostate gland. Studies have looked at the intimate link between inflammation and BPH as well as that of inflammation and prostate cancer.


Inflammation in the body will directly impact the kidneys, which are the body’s natural detoxifying organs. Any toxins in the body will be filtered through the kidneys; this causes nephritis (inflammation of the kidneys) and chronic kidney disease.

The same is true for pancreatitis, and anything that ends in –itis (like arthritis). The suffix –itis is the term used to describe the inflammation of something like sinusitis is the inflammation of the sinus.

The list of concerns with chronic inflammation goes on and on. Studies suggest chronic inflammation is also linked to:

  • Asthma
  • Allergies
  • Diabetes
  • Chronic lower respiratory disease
  • Parkinson’s
  • ADD
  • Lupus
  • Multiple sclerosis
  • Migraines

As you can see, chronic inflammation can cause an umbrella of consequences. Interestingly, chronic inflammation tends to cause problems in those areas where you are genetically weakest or not taking care of yourself. So you may have full-body systemic inflammation, but it may only impact those areas where your body already has some sort of predisposed risk.

Chronic inflammation knocks you down at the knees and then hits you again while you’re down.

What are the symptoms of chronic inflammation?

Now you’re thinking, “do I have chronic inflammation?” And I’m glad you’re asking the question. Because understanding and acknowledging chronic inflammation is the first step in fighting against it and its associated diseases.

Unlike acute inflammation, you usually won’t be able to see the symptoms of chronic inflammation firsthand. It won’t cause your ankle to swell up or your infection to fill with pus. Chronic inflammation is a silent killer.

However, if you’re feeling symptoms of a weakened system, you may be dealing with chronic inflammation:

  • Gut problems like heartburn, gas, nausea (inflamed gut)
  • Overweight or obesity (fat fuels inflammation)
  • Constant fatigue and insufficient sleep (lowered immune system)
  • Prostate problems like BPH and prostatitis (inflamed sex organs)
  • Stress, especially in the morning (a sign the immune system is working in overdrive)
  • Mental fog or emotional instability (inflamed brain)
  • High cholesterol and blood pressure (inflamed heart)
  • Unexplained pains or weakness (inflamed joints and immune system)

If you feel generally unwell but can’t place why, you may have chronic inflammation.

What causes chronic inflammation?

So where does chronic inflammation come from? How do you know if you’re at risk?


Being overweight and/or having diabetes is a proven cause of chronic inflammation. Diabetes and obesity are both linked to insulin resistance, which is when the body’s cells become less responsive to insulin. This means that cells fill up with glucose and the pancreas has to go into overdrive producing more insulin. This creates an excess of free-floating insulin, which in turn unbalances hormones and increases the body’s storage of fat.

Extra visceral belly fat sits around the organs in the abdomen. These fat cells actually pump out chemicals and proteins, like cytokines, interleukin-6, and tumor necrosis factor. These all provoke the inflammatory system, thus causing chronic inflammation. The more fat you have on your body, the more pro-inflammatory chemicals sent out.

2. Stress

One of the most prominent causes of chronic inflammation is stress. We’ve known for years that stress wreaks havoc on your system, but we weren’t always sure exactly how. Recent studies have shown that the body’s stress response actually impairs its ability to regulate inflammation. Participants who were stressed were unable to fight off infection as quickly and had a higher inflammatory response than non-stressed participants.

Moreover, stress causes high levels of cortisol. Cortisol lowers testosterone, diminishes the immune system, and negatively affects insulin levels (which we discussed under “obesity”). Basically, more stress leads to more inflammation.

3. Diet

The foods you are eating could be contributing to or causing your chronic inflammation as well. Some foods are actually pro-inflammatory, like sugars, saturated fats, trans fats, gluten, MSG, and processed or packaged foods. Alcohol in high amounts is also a cause of inflammation.

4. Toxins

Moreover, if you’re eating processed foods, you could be exposing yourself to pesticides and hormones. Chemicals negatively impact our immune system and cause inflammation. Toxins in the air or in your environment can also be stimulating this response. Toxins are found most prominently in glues, adhesives, plastics, air fresheners, cleaning products, pollution, and heavy metals.

5. Smoking

Cigarettes are filled with toxins that will cause inflammation. The chemicals in these cigarettes attack your immune system and release high amounts of cytokines that your body can’t regulate.

6. Periodontal Disease

Interestingly, periodontal disease is linked to systemic inflammation. When you have any sort of inflammatory disease, it can seep out into your other bodily systems. Since the mouth is so close to the brain, heart, and kidney, periodontal disease can do surprisingly severe damage to your crucial functions. Smoking often causes periodontal disease as well.

7. Hormones

If your hormones are unbalanced, your body gets thrown out of whack. Low testosterone levels specifically contribute to chronic inflammation, which is why men with low T often feel brain fog, aches and pains, and a disinterest in what they once found enjoyable. Learn more about regulating hormones here.

8. Sleep

Your body resets itself during sleep. If you don’t sleep consistently or have disrupted sleep, your body thinks something is wrong. It will release pro-inflammatory factors like tumor necrosis factor-alpha and interleukin-6 to fight against what it thinks is something invading your body. When those factors have nothing to fight, they’ll hang around and do damage to your healthy organs—aka chronic inflammation.

9. Aging

As we age, our body can’t fight off infection as easily. This means our body overcompensates with high amounts of inflammation to fight off daily toxins and stressors. Our aging body then can’t fight off the inflammation as well either, causing a vicious cycle of illness and inflammation.

10. Genes

Some people have a genetic predisposition to certain inflammatory concerns. As discussed, inflammation likes to hit you where it already hurts—like in genetic weaknesses or soft spots.

But this doesn’t mean that chronic inflammation is inevitable just because you’re getting older, it’s in your genes, or you feel stress every once in a while.

Do YOU have chronic inflammation?

Image Source: http://content.time.com/time/covers/0,16641,20040223,00.html

We have no idea how many people are suffering from chronic inflammation. It’s likely that anyone with any sort of disease or illness is dealing with some sort of inflammation. Inflammation is the body’s healing response; so, if you need healing, your body is going to send out some sort of inflammatory response. If you need healing but aren’t getting better, likely that inflammatory response has gone rogue.

If you have any of the above symptoms and/or you’re at risk for chronic inflammation with the above causes, then it’s time to consult a doctor. Your doctor can run blood tests for inflammation, like the C-reactive protein test or fibrinogen test. There are also more expensive tests that look at your cytokine levels to determine inflammation intensity.

But it’s important to note that you could have low-grade inflammation that still goes undetected. Often, chronic inflammation isn’t considered until it causes severe cellular damage that results in another disease, like Alzheimer’s or heart disease.

A good rule of thumb: always take care of yourself as if you had chronic inflammation.

How can you reduce chronic inflammation?

In most cases, chronic inflammation can be treated with lifestyle changes and healthy living. This means that whether or not you have diagnosed chronic inflammation, you can make these changes to reduce your risk and start feeling better.

So what can you do to reduce your chronic inflammation and threat of associated diseases?

1. Avoid inflammatory foods.

Most Americans eat a pro-inflammatory diet, which contributes heavily to chronic inflammation. Unhealthy meals are directly linked to stress, negative emotions, and long-term disease. Inflammatory foods include:

  • Fried foods (trans fats)
  • Soda (sugar)
  • Refined carbohydrates
  • Red meat
  • Processed meat
  • Margarine
  • Processed foods (preservatives and chemicals)

Gluten is also highly inflammatory. Gluten irritates the intestinal wall and actually makes the large intestine porous and open. This can contribute to “leaky gut,” which is when substances leak out of the intestinal tract and into the bloodstream and lymph system. Yes, the toxins you’re supposed to poop out find their way back into your central system.

Try cutting gluten from your diet for 4-6 weeks. Reintroduce one gluten item for a week to see how your body reacts. If you suddenly feel anxiety, fatigue, and gastrointestinal problems when you reintroduce gluten, you know that you need to cut the inflammatory-gluten altogether.

2. Eat anti-inflammatory foods.

The Mediterranean diet has proven have anti-inflammatory effects that can lower the risk of cardiovascular disease and other maladies. It can also help maintain a healthy weight and fight off obesity, which is a key contributor to chronic inflammation. The Mediterranean diet consists of fresh fruits and vegetables, whole grains, legumes, olive oil, beans, nuts, herbs, and spices. You should be eating fresh fish at least three times per week, especially the omega-3 fatty fish salmon. Reduce your intake of eggs, red meat, and dairy to 1-2 times per week maximum.

Other anti-inflammatory foods include:

  • Dark leafy greens
  • Bell and hot peppers
  • Tomatoes
  • Beets
  • Ginger
  • Olive oil
  • Berries
  • Cherries

A number of spices can also help reduce inflammation, like turmeric, ginger, cloves, curry, cinnamon, sage, and marjoram.

While heavy alcohol consumption can inflame the system, a few glasses of wine per week can actually have heart-healthy, anti-inflammatory effects. Plus, a glass of wine before bed can help you sleep—and sleep is crucial to health.

When possible, choose fresh and organic foods. This will help avoid the preservatives and chemicals found in processed foods, which can unbalance your hormones and promote inflammation.

Learn more about anti-inflammatory foods with Harvard’s “Foods That Fight Inflammation.”

3. Exercise the right amount.

Exercise is vital to alleviating insulin resistance and reducing fat, both of which are crucial to reducing chronic inflammation. Exercising can help maintain a healthy weight, which improves the immune system and the body’s ability to fight disease.

Find some of my favorite health-boosting moves here.

Interestingly, exercising too much or too little can promote inflammation. If you exercise too much, acute inflammation (from tearing muscles and overworking the body) can become chronic. So you need to balance working hard with resting hard.

4. Take magnesium.

A study in “Magnesium And The Inflammatory Response” found that magnesium can actually reduce inflammation at the cellular level. The researchers discovered that a magnesium deficiency causes an inflammatory condition, while increasing magnesium intake can decrease inflammation. Thus, supplementing with magnesium may be a “missing link” in your inflammatory-related health concerns.

Always talk to a doctor before adding magnesium or other supplements to your regimen.5. Consume more probiotics.

Having a healthy gut is key to a strong immune system and regulated inflammatory response. Probiotics contribute to intestinal health, which is directly linked to the body’s release of inflammatory factors. Remember that “leaky gut” stuff? Probiotics can help that. Remember that stuff about toxins and cytokines? Probiotics fight that. Probiotics are good bacteria that help regulate your body’s systems. Studies have proven that probiotics have anti-inflammatory effects that can improve intestinal and non-intestinal diseases.

Learn more about the health benefits of probiotics—and how to include them in your diet—here!

6. Manage stress.

As discussed, stress has a severe inflammatory response. If you want to reduce your body’s stress, you need to link your mind and body on a spiritual level. Try yoga, meditation, or guided visualization to help reduce your cortisol levels. Lower cortisol, lower inflammatory response.

7. Sleep, sleep, sleep.

Sleep is also an important part of regulating your body. Getting to bed also helps reduce cortisol and balance out your hormones. It also works to fight against inflammation and improve the immune system. Consider sleep an essential stress and health management practice.

8. Don’t smoke.

The chemicals in cigarettes will cause inflammation and other serious diseases. It’s time to stop smoking. Right now.

Bottom line

Chronic inflammation is the number one silent killer. It can lurk in your body undetected for years, attacking your heart, brain, joints, organs, and immunity. If you’ve been feeling “off” or your doctor has told you that you have an increased risk for disease, you may be dealing with this silent, stalking killer.

But you don’t have to let it take over your life. With the right lifestyle choices and guidance from a doctor, you can be on the road to health in no time.

If you’re looking to introduce healthy practices into your life to reduce chronic inflammation and feel youthful again, 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

5 Simple Ways To Normalize Your Hormones This Week

Hormones are involved in every function of your body. When your hormones are out of whack, you can start feeling severe symptoms that drastically minimize your quality of life.

If you want a happy, healthy life, you need a regulated hormonal system.

What is the endocrine system?

The endocrine system is your body’s regulator of hormones. A number of things can contribute to an unhealthy, poorly-functioning endocrine system.

I like to call hormones “social creatures.” They love to interact with cells, blood, and even one another. This means that high levels of one hormone can impact other hormonal and organ functions. Low levels of a hormone can also drastically throw the entire system off-balance.

Think of hormones like Tetris. Each colored block is a different hormone. When used correctly, they fit together harmoniously. But if even one block is out of place, the other blocks have to work twice as hard to try and fit together to function properly.

If you’ve never played Tetris, I’m basically saying that hormones are interdependent. They each need to be regulated and working together in order for the entire endocrine system to function at its optimal state.

Do you have a hormonal imbalance?

Imbalanced hormones can throw your entire body off: from side effects like growing hair in new places or a burst of cystic acne to feeling exhausted and depressed to diabetes and chronic inflammatory diseases. Hormonal imbalances are especially linked to risk of obesity, diabetes, heart disease, and other health problems.

Usually, if you go into your doctor with a symptom that doesn’t have an easy explanation (like a cold or a wart), they’ll usually consider a hormonal imbalance first. They’ll do blood, saliva, and urine tests to see how your hormone levels may be influencing the overall function of your body.

A majority of the time, those symptoms you’re experiencing are linked to some sort of hormonal imbalance.

What are the four key hormones?

There are a number of hormones that can be out of whack in your system. For the purpose of this article, we are going to focus on four key hormones that play a significant role in healthy living: cortisol, insulin, testosterone, and estrogen.


Cortisol is the “stress hormone.” Your adrenal glands produce cortisol in response to some internal or external stressor. This hormone also helps your body break down carbs, lipids, and proteins.

A little bit of cortisol in the body can actually be beneficial. Along with adrenaline, these hormones can actually spur your body into action. They give you that “fight or flight” response to get you out of negative situations (or to remind you that public speaking is terrifying). In fact, super-low levels of long-term cortisol can actually wreak havoc on your body as well.

But of course, too much cortisol, and you put your body into a constant state of stress that can severely damage your body’s health.


Insulin is made by the pancreas, and it helps the body convert carbs into sugar. This sugar is then used as energy or stored for future use. Basically, insulin keeps you moving. It also maintains your blood sugar level. It prevents your blood sugar levels from getting it too high, called hyperglycemia, or too low, hypoglycemia.

If your body doesn’t produce enough insulin or your cells are resistant to insulin, it can lead to high and low blood sugar. In the short term, this can cause symptoms of fatigue, energy loss, migraines, headaches, anxiety, depression, and more. In the long term, this can cause diabetes.


Testosterone is the “male” sex hormone, though women have it too. It’s the hormone that increases sex drive (in both men and women), and makes boys turn to muscled, hairy men during puberty. It also increases the penis and testes during puberty. Basically, testosterone is what generates a man biologically.

Symptoms of low testosterone can include loss of libido, weight gain, fatigue, depression, psychological concerns, erectile dysfunction, and more. Low T may even be linked to risk of prostate cancer.


Estrogen is the female sex hormone, but it’s also found in men. It’s the key hormone in female reproduction (and beauty). Men need estrogen to protect and maintain certain organ processes. But excess estrogen can cause weight gain, mood swings, psychological concerns, inflammation disorders, osteoporosis, and more.

The Link

All four of these interweave in unique ways. Estrogen and testosterone love each other… but also hate each other. High levels of T can lower estrogen (which is good for men); but high levels of estrogen can lower testosterone. High levels of cortisol and insulin both reduce sex hormones—which, in turn, means high levels of stress and weight gain.

Basically, you want to keep these four (and other) hormones balanced whenever possible. You want low to moderate levels of cortisol and insulin. As a man, you want higher levels of T and average levels of estrogen. (Women want higher levels of estrogen than T, but still shouldn’t have excessive levels of estrogen.)

So how do you keep these hormones regulated and balanced? What can you do to naturally normalize your endocrine system?

1. Get sleep.

Sleep more. Sleep is the prime time that your body regulates your hormones. When you have a long, deep sleep, your endocrine system is able to reset and normalize the hormones floating around in your system.

Sleep affects two major hormone pathways: the autonomic nervous system and the pituitary axes. When you fall into a deep sleep, your sympathetic system “turns off.” This is the system that creates cortisol and adrenaline. This allows your parasympathetic system to activate. This system helps lower cortisol and re-stabilize your body’s hormones.

The pituitary glands affect the growth hormone, which you need to stay healthy and functioning. If you don’t sleep enough, cortisol levels increase. Cortisol kills growth hormones and testosterone.

If you have chronic sleep loss, you’ll have an increase in cortisol levels. This can lower testosterone levels and promote insulin resistance (which is a risk factor for diabetes and obesity). Not sleeping enough is a key risk for obesity and type 2 diabetes in otherwise healthy adults.

For a healthy, hormone-happy rest, you should sleep at least 7 hours per night. You should also have a good bedtime routine, which will signal to your brain to start preparing for sleep. Moreover, you need to regulate your light and dark cycle and sleep in the cold, which I’ll further discuss below.

Regulate light and dark.

Studies show that hormones fluctuate daily according to circadian rhythms. Basically, your hormones change with the cycle of light and dark, awake and asleep. This is especially true for the hormones GH (growth hormone), cortisol, leptin, and melatonin. Any sort of sleep disturbances can negatively impact these rhythms and throw off hormonal imbalance.

In this way, you want to keep it dark at night and get light exposure during the day. In the evening, sleep in a dark room without any light disturbances. After 10pm, turn off all electronics and bright lights. Blue and green lights from electronic screens can especially confuse the endocrine system’s circadian rhythm. Darkness or only mild lighting can signal your body that it’s time to start drifting into rest and regulating your hormones. Some people decide to use Crystal lamps made of salt to have dim warm light to aid in their sleep, which might be an interesting option for those that are looking for a night light.

To avoid light at night:

  • Turn off your phone at 10pm. Read or spend time with your family. Or have sex… which is also great for boosting testosterone and lowering cortisol for more hormone regulation!
  • If you need to use your phone, turn it to Night Shift. This makes your phone yellowish rather than bluish.
  • You can also consider purchasing blue-light blocking goggles for nighttime use of the computer.

During the day, you should also get an appropriate amount of light. Sunlight tells your body it’s time to get up and start “using” your hormones. If you don’t get a lot of light because you’re in an office or live in a cloudy city, try purchasing a sun lamp (not a UV lamp). Some alarm clocks will even simulate the sunrise to help you and your endocrine system wake up refreshed. These can also simulate the sunset to help tell your body it’s time to drift to sleep.

Sleep in a cold room.

The University of South Australia found that a colder room leads to a more restorative sleep. Sleeping in a room warmer than 70 degrees can actually stop your body from releasing melatonin; melatonin is the hormone your body uses to help you sleep. Melatonin is also the perfect anti-aging hormone to keep you young and vibrant.

One study even found that rooms set to 66 degrees could help prevent certain metabolic diseases, like diabetes. Participants who slept in cold rooms were also more likely to burn fat while awake, and this fat burning can help further regulate hormones.

Crank the AC or sleep with a fan near your bed.

2. Eat the right diet.

What you put into your body becomes the building blocks for your hormones. For example, important micronutrients needed for hormone production are zinc, magnesium, calcium, and selenium.

Moreover, your hormones respond to the number of calories in your body. Overeating can raise insulin levels<span` style=”font-weight: 400;”>; under-eating puts the body into stress mode, increasing cortisol and triggering insulin resistance. In this way, it’s imperative that you get an appropriate amount of food and calories to maintain a healthy endocrine system.

What To Eat

This means that you need to get all three macronutrients: proteins, carbs, and fats. Experts recommend that you get 20-30g of protein per meal to keep you full and regulate your hormones. Carbs give your body the energy it needs to keep the organs and systems functioning.

Healthy fats can help reduce insulin resistance and improve hormone balance. MCTs (medium-chain triglycerides) have been shown to boost weight loss and lower insulin sensitivity. These can be found in coconut oil and palm oil. Monounsaturated fats from olive oil and nuts can also improve insulin sensitivity.

The best balance of proteins, carbs, and healthy fats comes from the Mediterranean diet. Time and time again the Mediterranean way of eating has been proven beneficial for vigorous endocrine systems, weight loss, heart and blood vessel health, brain function, and more.

What Not To Eat

Avoid sugars and refined carbohydrates. Fructose, a common form of sugar, has been linked to higher insulin levels, increased body fat and insulin resistance, and worsened inflammation in the body.

Refined carbohydrates are also a factor for insulin resistance. However, healthy carbs can keep your endocrine system operational. In this way, a moderate carb diet is best when monitoring levels of insulin and other hormones.

3. Get moving.

A recent study in 2016 found that sitting is linked to lower levels of testosterone. In fact, researchers found that men who watch long hours of television had lower levels of testosterone than low TV-consuming counterparts. This study also found that physical activity had a positive association with sperm counts.

Staying active is also necessary to regulate insulin levels. One study proved that just simply getting up and walking around can help improve insulin sensitivity, and another found that physical activity helps ease insulin resistance in patients with type 2 diabetes. Overall, a study in 2000 reported: “It is concluded that physical training can be considered to play an important, if not essential, role in the treatment and prevention of insulin insensitivity.”

The best kind of exercise? A mixture of resistance training and walking. Resistance training has been shown to increase male sex hormones, like testosterone and growth hormone. A combination of resistance training and aerobics was found to produce more growth hormone than aerobics alone. Studies have also found that the intensity of exercise impacts the growth hormone secretion.

Physical activity also helps lower total body fat, and a healthy body fat contributes to a healthy hormonal system.

Even getting up and moving can help. Daily movement like fidgeting, walking, cleaning, and playing with the kids can all help burn calories and regulate hormones.

Plus, exercise lowers cortisol levels. And lower cortisol means a better regulated endocrine system, reduced levels of stress, and higher levels of testosterone.

Speaking of cortisol…

4. Lower your stress levels.

Stress increases cortisol. Cortisol levels disrupt the endocrine system, lower testosterone and estrogen production, inhibit growth hormones, increase insulin resistance, and more. Stress also increases levels of adrenaline, which can cause anxiety, high blood pressure, rapid heartbeat, fatigue, and dehydration. Some people experiencing high levels of stress could think about taking edibles or other types of marijuana to relieve some of their symptoms and completely relax themselves. Medical cannabis can be purchased online, but contacting your doctor beforehand might be a good idea if you’re already on medication.

It has been shown that increased levels of cortisol is linked to stress-eating, which increases belly fat and further damages the endocrine function. Cortisol is undoubtedly correlated with weight gain.

Reduce your stress levels by getting a massage, meditating, doing yoga, or even just hanging out with friends who make you laugh. Take time for yourself. If you let stress build up, it will chronically and permanently damage your endocrine system

5. Stress your body.

Huh? Didn’t I just say to avoid stress?

Yes, avoid mental stress. But putting your body under physical stress, like extreme temperatures, has been proven to help regulate hormones.

This is because these situations put your body into a state of high, short-term oxidative stress. Built-up oxidative stress can have serious problems like diabetes, depression, cancer, and Alzheimer’s. You can fight off oxidative stress with diet, exercise, and sleep (hmmm… those are all discussed in this article too!).

When your body senses stress, it increases its antioxidant defense. This boost in antioxidants has been proven in response to both heat therapies as well as cold treatments. Cold exposure has also been shown to regulate metabolism, improve insulin sensitivity, and reduce insulin levels.

Moreover, one study found that Finnish men who used a sauna 2-3 times per week had a 23% lower risk of having a fatal heart attack thanks to the antioxidant boost. Saunas have been shown to improve insulin sensitivity and boost growth hormone secretion (by as much as 140%).

Plus, that saying “sweat it out” may actually be true. Research has shown that sweat contains bioaccumulated toxins. This means that your body uses sweat as a way to discharge bad gunk, just like urine or waste. (That’s another reason to sweat while you workout.)

So take a cold shower and hop in the sauna—your body will thank you!

Bottom Line

Sleep in accordance with your circadian rhythms. Eat a healthy diet filled with macronutrients. Increase your physical activity. Lower your stress. Submit your body to extreme temperatures.

… and you’ll be on the road to hormone regulation in no time! What will you do to normalize hormones?

But if you want to change your life and your health starting today… sign up for The Male 90X Consult. With this genetic-based report and private consultation, you’ll obtain all the practical tips and advice you’ll need to feel the happiest, healthiest, and sexiest you’ve ever felt.