How Environmental Toxins Can Crush Your Testosterone

Environmental toxins to testosterone blog photo | Gapin Institute

Testosterone Crushing Environmental Toxins and What You Can Do About It Blog | Gapin Institute

Let me tell you about a patient of mine—Joe—a 49-year-old executive who came to me for low testosterone

He wanted testosterone replacement therapy because he was suffering. 

He’d been happily married for 10 years. But over that time, he noticed declining energy, trouble focusing at work, and fatigue. His personality and mood had changed, and he had diminished sex drive so wasn’t interested in being intimate with his partner. 

And when they were intimate, things didn’t work as they should…

Joe just wasn’t the man that he used to be. 

Eventually, his marriage failed and he struggled at work. Joe’s lack of energy and inability to focus meant that he made mistakes. He performed poorly and he actually lost his job. 

After I checked some basic labs, I found his testosterone levels were markedly lower than they should be, which explained a lot of his issues.

This is very common in men like Joe, and even guys in their 20s, 30s, and 40s. They present with the same symptoms: lack of energy, low libido, fatigue, weight gain, and inability to focus. 

It’s important to point out that the problem with low T isn’t just related to normal sex drive and performance or building muscle. Healthy testosterone levels are necessary for cognitive function and mental focus. Testosterone is needed for optimal cardiovascular health, bone density, and even longevity. It is essential for quality of life.

The consequences of low testosterone are massive. 

And it turns out that it’s not just Joe who’s experiencing it. Testosterone is decreasing at a population level. This article will explain why we’re losing our testosterone and what we—as individual guys—can do about it. 

The Problem: Population-Level Changes in Hormones and Fertility

I’m not kidding when I say that men are under attack. We are experiencing a testosterone and fertility pandemic. As I declare in my book Male 2.0, at the current rate, in twenty years the entire male population will be sterile and impotent.

A Testosterone Pandemic

We started to clearly see the problem in the 1990s.

One of the watershed studies on the subject was the Massachusetts Male Aging Study. The study looked at the hormone levels of several large cohorts of men and looked at how they changed over time. 

The study found that men had decreasing levels of testosterone as they age. That wasn’t a surprise—we already knew that testosterone tends to decrease as we get older. 

But the real finding was that testosterone levels were decreasing in age-matched cohorts, too. In other words, a 55-year-old man in 2004 had 17 percent less testosterone than a 55-year-old man in 1987. And free testosterone, which is much more significant and impactful, dropped by over 45%! 

So it’s not just age: we’re seeing testosterone in age-matched men declining. 

These results have been consistent across research studies, and not just in the US.

Decreased Testosterone Isn’t Only Due to Lifestyle Changes

Now, we know that lifestyle factors affect the endocrine system and testosterone levels. Poor diets, low exercise, obesity, smoking—these are all known to reduce testosterone. 

And people are increasingly obese. As a population, we’re not exercising nearly as much as we should. Could that be the reason for the decreases in Testosterone?

Those factors almost certainly have an effect, but the studies mentioned above actually accounted for these differences, and can’t explain the entire effect. So something else must be going on. 

Declining Fertility

It’s not just testosterone, either. Research has consistently found that sperm counts and fertility in men are steadily declining, at least in the Western world. 

In her book, Count Down: How Our Modern World Is Threatening Sperm Counts, Epidemiologist Dr. Shanna Swan meticulously details the research and evidence for declining fertility. Her team finds that in the past 40 years, sperm levels in Western countries have plummeted by 50%. She’s also documented changes in the sexual development of men and women. 

And the culprit? Endocrine Disruptors.

The Root Cause: Endocrine Disruptors

First, what are endocrine disruptors? They are toxins, toxicants, and chemicals in our environment that interfere with hormone activity. 

They’re everywhere. Used in food production, in food containers, plastics, in agriculture, in our personal care products, and even in our drinking water! Endocrine disruptors are literally everywhere, and it’s getting worse. Here are a few of the main ones that we know about and how they affect testosterone. 


Atrazine is a weed killer that’s used on our food crops like wheat and corn. It’s one of the most widely used herbicides in the US.

And it’s also one of the commonly detected pesticides in US drinking water.

In one well-cited study, researchers at the University of California, Berkeley found that exposure to Atrazine—even at very low levels—causes masculinization and even feminization of male fish, amphibians, and reptiles. In one case, it caused the complete feminization of adult male frogs

Meaning male frogs became female frogs that actually laid eggs and reproduced! This is powerful evidence that Atrazine is a powerful endocrine disruptor and could easily contribute to hormonal abnormalities in men.

BPA (Bisphenol A)

BPA is a synthetic compound commonly used to create plastics. It’s found in a variety of consumer goods including plastic water bottles, food packaging containers, baby bottles, sports equipment, and even CDs. 

BPA turns out to be a xenoestrogen, mimicking estrogen in the body. It’s a carcinogen, having been linked to breast cancer and it appears to lead to changes in brain development among other health risks

BPA has also been shown to dramatically lower testosterone production.

While the FDA maintains that it’s safe at low levels, the problem is that we don’t really know what effect it has on our bodies or hormones. And it’s everywhere. While efforts to remove it from many products have been successful, the result may not have been better chemicals—just different ones.

Birth Control

How Environmental Toxins Can Crush Your Testosterone

Isn’t birth control just for women?

Well, yes, it is intended for women. But it turns out that the molecule in birth control pills—estradiol—doesn’t break down very easily. It’s excreted out of women’s bodies via urine, where it enters our water supply. 

And while our water treatment systems are very good at getting rid of the bacteria and other harmful things in the drinking water, they aren’t good at removing this particular endocrine disruptor. It’s detectable in the water supply in many cities. 

What effect does it have? It’s clear that it’s disrupting our hormone levels. And we know that it can have impacts on fertility that don’t just affect one generation. In one animal study, it affected fertility for up to three generations

(As an aside, never throw old prescription medications—birth control or otherwise—down the drain or in the toilet. Throw them in the trash).


Phthalates are chemicals that are used to make plastics soft and flexible. They are present in everything from perfumes and colognes to soaps, shampoos, and deodorants, vinyl flooring, and raincoats, to your garden hose to lipstick.

The problem with phthalates is that they get into the water we drink. And when they’re in skin creams or plastics, we can absorb them through our skin. 

And they have a dramatic effect on testosterone. Several research studies have found evidence that phthalate exposure can reduce testosterone and interfere with testicular function

Not good. 

What You Can Do

These are just a few of the chemicals and toxicants that we’re exposed to on a daily basis. We are literally bathing in a soup of endocrine disruption!

And it’s contributing to the testosterone pandemic we’re experiencing. I’m not exaggerating when I say that this is a public health crisis. 

So what can we do?

It’s easy to say, “Well, plastic is everywhere, so there’s nothing I can do.”

But actually, there is quite a bit you can do to minimize your exposure. There are choices you can make. And when you make the choice to minimize your risk, you’re also making the choice to give yourself a much better shot at healthy testosterone levels. 

Here are the steps everyone can take to mitigate their exposure to these environmental toxins.

Be Careful What You Eat

man eating healthy | Gapin Institute

Because endocrine disruptors are often used in pesticides, herbicides, and fungicides, they are used heavily in agriculture and can make their way into your food. To avoid them, try to:

  • Eat grass-fed meats
  • Eat organic foods when possible
  • Avoid milk, if possible. If you must have milk, choose only organic. Try almond milk instead!
  • Avoid soy, which is highly processed here in the US, and loaded with phytoestrogens
  • Eliminate highly processed foods
  • Cook at home when possible so you know exactly what’s being used

Eating a clean diet doesn’t have to be complicated. Choose real foods: fruits, vegetables, and clean meats. Avoid eating highly processed foods or food with ingredients that you can’t pronounce. 

Be Careful What You Drink

Water is essential for health. But even though the US has relatively good water systems endocrine disruptors can make it into your tap water and they’re also often found in bottled water.

I recommend:

  • Avoiding plastic water bottles 
  • Opting for glass or stainless steel drinking containers
  • Getting a charcoal water filter (charcoal helps remove these chemicals)

When it comes to coffee:

  • Avoiding plastic coffee cups
  • Avoiding single-use coffees like K cups and Nespresso pods

Be Careful with Food Packaging

Avoiding environmental toxins | Gapin Institute

There’s often a ton of plastic in food packaging. 

  • Avoid buying foods wrapped or packaged in plastic
  • Avoid using plastic wrap or plastic Tupperware to store food
  • Never heat up your food in a plastic food container. Heat dramatically increases the release of chemicals from plastics into your food
  • Store food in glass or metal containers

Be Careful What You Put on Your Body

Unfortunately, endocrine-disrupting chemicals are in lots of the cosmetics and personal care items that we use. It’s hard to avoid them if you don’t know what to look for. But there are some ways to make better choices. 

I recommend three apps that I use to find products that are less hormonally risky:

To use them, just scan the barcode of the product you’re considering and it will tell you if there are any serious concerns. 

Understand Your Genes

Above are strategies that everyone can use, regardless of your own personal genetic make-up. 

But precision medicine allows us to understand how our body responds to toxicity and exposure to these chemicals. We’re able to figure out how well we detox, whether we’re at risk for inflammation, and more. 

Understanding exactly how our genes work helps to protect us at an epigenetic level.

So working with a precision medicine expert can help you understand your genetic blueprint and understand exactly what steps you can take to optimize your detoxification and overall health.

Joe Raised His Testosterone Naturally, and so Can You

Fortunately, Joe’s story ended well. 

After a thorough analysis of his lifestyle and habits, we created a personalized health plan that helped him increase his testosterone levels and optimize all of his other hormones as well, including thyroid, DHEA, Vitamin D, and melatonin.

Leveraging his genetics helped him know what to eat, what not to eat, what micronutrient support he needed, and how to upregulate his detox pathways so he could get rid of toxins more quickly. 

We reduced his exposure to endocrine disruptors, made sure that he was eating well, and got him a good water filter. We helped him choose personal care products that were toxin-free.

And we covered the basics – we focused on optimizing his sleep, managing his stress, and developing a fitness program that worked with his lifestyle..

In the end, Joe’s performance improved and he saw a huge enhancement in his quality of life.

Don’t Settle for Something That’s Not Working

Joe was in a bad place. But he got help, he put in the work, and he got better. 

I’m passionate about men’s health because I know how it ultimately affects mens’ lives. I see how often guys struggle with a poor quality of life. Whether it’s weight gain, erectile dysfunction, poor energy, fatigue, guys simply put up with problems.

And our environment contributes to these problems. 

But we can still solve them. 

If you think you might have low testosterone, book a call with me today. I can help you boost your testosterone and live a healthy, fulfilling life. 

Schedule a consultation to take control of your testosterone!

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

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

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



Hayes, T. B., Anderson, L. L., Beasley, V. R., De Solla, S. R., Iguchi, T., Ingraham, H., … & Willingham, E. (2011). Demasculinization and feminization of male gonads by atrazine: consistent effects across vertebrate classes. The Journal of Steroid Biochemistry and Molecular Biology, 127(1-2), 64-73.

Hayes, T. B., Khoury, V., Narayan, A., Nazir, M., Park, A., Brown, T., … & Gallipeau, S. (2010). Atrazine induces complete feminization and chemical castration in male African clawed frogs (Xenopus laevis). Proceedings of the National Academy of Sciences, 107(10), 4612-4617.

Travison, T. G., Araujo, A. B., O’Donnell, A. B., Kupelian, V., & McKinlay, J. B. (2007). A population-level decline in serum testosterone levels in American men. The Journal of Clinical Endocrinology & Metabolism, 92(1), 196-202.

What Is Low Testosterone?

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

Is your libido quickly dwindling?

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

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

Do you just not feel like yourself?  

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

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

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

What is testosterone?

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

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

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

Testosterone is responsible for:

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

What is low T?  

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

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

What are the symptoms of low T?

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

1. Low sex drive

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

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

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

2. Lethargy

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

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

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

3. Loss of muscle mass

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

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

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

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

4. Increased body fat

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

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

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

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

5. Erectile dysfunction

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

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

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

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

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

6. Poor mood

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

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

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

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

7. Cognitive decline

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

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

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

Other symptoms

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

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

What causes low T?

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

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

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

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

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

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

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

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

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

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


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


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

Serious diseases

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


How do I know if I have low T?

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

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

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

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


What are the treatments for low testosterone?

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

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

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

Read: 13 Ways To Increase Testosterone Naturally

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

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


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

You don’t have to feel like this forever.

In fact, you can start feeling better RIGHT NOW

Schedule a Call


Are These Medications Killing Your Sex Life?

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

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

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

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

What medications can cause erectile dysfunction and other sexual dysfunction?

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

1. Blood pressure medications


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

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


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

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

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

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

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


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

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

2. Antihistamine


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


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

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

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

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


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

3. H2 blockers


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


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

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


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

4. Antidepressants


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


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

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

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

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

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

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

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

Note: The same effect occurs with antipsychotic medications.


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

5. Statins/fibrates


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


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

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

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


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

6. Benzodiazepines & anticonvulsants


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

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


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

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


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

7. Recreational drugs


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


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


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

How to stop sexual side effects?

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

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

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

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

Don’t settle.

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

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

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

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

Never stop taking a medication without first consulting your doctor.


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

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

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

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

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

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

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?

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What’s The Deal With Weight Gain And Low Testosterone?

If you’re struggling to see the results you want in your weight loss program, you may be dealing with a testosterone imbalance.

Have you been noticing that the number on the scale keeps increasing recently?

Is your midsection growing at a faster rate than the rest of your body?

Are you struggling to lose those pesky pounds?

Are you dieting and exercising but still not seeing the results you want?

Weight gain is a primary symptom of low testosterone.

If you have low testosterone, you’re more likely to have increased body fat.

And if you have increased body fat, you’re more likely to suffer from low testosterone.

This becomes a vicious cycle that can cause weight gain and prevent weight loss—no matter how hard you diet and exercise. This cycle can also impact other areas of your health, including stress, libido, fertility, energy, and risk for disease.

Let’s go through the basics of testosterone, how T is related to weight, and what you can do about breaking the cycle this week.

What is testosterone?

Testosterone is the “male sex hormone.” It’s the primary hormone that makes a male “manly.” Testosterone is necessary for the initial development of the testes and prostate as well as the ongoing production of sperm and semen.

Along with its sexual function, testosterone has other important purposes in the body as well. It plays a role in everything from libido to muscle development and brain health. Check out these 10 crazy and surprising effects of testosterone here.

A number of factors can cause low testosterone. This includes lifestyle, diet, and exercise. Age also plays a role, as testosterone levels naturally decline with age especially after age 50.

Because testosterone is so critical for sexual and overall health, low levels of testosterone can cause serious health concerns. Symptoms of low testosterone include:

  • Weight gain
  • Minimized libido (sex drive)
  • Low fertility
  • Loss of muscle mass
  • Weak bones
  • Lowered energy
  • Brain fog
  • Moodiness
  • Depression
  • Anxiety
  • Low self-esteem
  • Less body hair

In this post, we’re going to focus on the first symptom: weight gain.

Testosterone has a direct impact on your weight. Higher testosterone means less fat and more muscle. Lower testosterone means more fat and less muscle.

That means that testosterone not only impacts the way we look and feel, but it’s also an important aspect of overall health. Testosterone affects our weight, and weight is a proven indicator of future wellness. Being overweight is directly linked to a number of health problems, including high cholesterol, high blood sugar, type 2 diabetes, heart disease, stroke, and more.

So how does this work?

What is the relationship between weight gain and low testosterone?

A number of studies have proven that weight and testosterone are intimately linked.

Research has shown that low testosterone can cause weight gain. Thus, improving testosterone levels can help with weight loss. A 2013 study found that men taking testosterone supplements saw weight loss as a side effect. Over five years, they each lost an average of 36 pounds and 3.5 inches off the waist. Similar results were iterated in a 2016 study as well.The reverse is also true. Obesity or holding extra weight can actually reduce testosterone levels. One study found that 75% of men who qualified as obese also had hypogonadism, which is when the body produces lower amounts of testosterone.

Losing weight, then, actually shows an increase in testosterone levels—even without testosterone replacement therapy.  

So where does this link between weight gain and testosterone come from?

Below are the five primary ways testosterone impacts your weight.

  1. Testosterone plays a role in metabolism.

Testosterone plays a key role in your metabolism, which is the process that turns your carbs, fats, and proteins into energy and fuel.

This is likely because testosterone interacts with insulin and glucose. High levels of testosterone can “eat up” extra glucose. Otherwise, that glucose would be stored as fat cells in the body.

Higher levels of testosterone eat up more of your free-floating sugar to prevent weight gain.

In fact, one study found that men undergoing testosterone treatment showed a significant increase in basal metabolic rate, which is associated with a decrease in lean body mass.

In opposition, fat cells actually metabolize testosterone at a fast rate. The more fat you carry around, the faster you burn through your free testosterone.

So low testosterone causes weight gain… and then that extra fat actually minimizes your free testosterone even more.

  1. Testosterone builds muscle.

Muscle is an important part of weight loss. Your body has to burn up its fat stores in order to build the muscle that you’re creating. Plus, muscle actually burns more calories throughout the day than fatty tissue does.

Having more muscle on your body puts you in a positive cycle of maintained weight.

And testosterone is a key hormone in the process of muscle construction and protein synthesis.

Studies show that testosterone levels increase muscle mass by boosting the body’s ability to produce protein.

This means that higher testosterone can help increase muscle, which minimizes fat storage.

Testosterone also boosts HGH, the human growth hormone. This hormone is used to build or “grow” your muscle.

Studies have shown that men with low testosterone are more likely to have less muscle mass than men with normal T levels. Similarly, men with less muscle mass are at a greater risk for low testosterone levels.

If you want healthy and attractive muscles, you need testosterone.

  1. Testosterone regulates fat-storing estrogen.

Body fat contains an enzyme called aromatase. Aromatase converts testosterone to estradiol, which is a type of estrogen. Aromatase turns T into estrogen, which increases estrogen levels. This then signals the endocrine system to slow the production of testosterone.

Basically, fat tissue creates estrogen. Estrogen stops the production of testosterone.

Thus, reducing fat tissue helps minimize the extra estrogen caused by stored belly fat.

The reverse is also true. When testosterone is low, it increases the production of estrogen.

Estrogen then signals your body to store fat. That’s why women tend to have “softer” features and extra weight, especially around their midsection. The goal of this in females is to store fat so women have extra reserves in case they need to care for a fetus or baby.

Estrogen works the same way in a male. It tells your body to hold on to your fat “in case of emergency.” But in most cases, you’re not all that interested in holding on to extra fat tissue in case the apocalypse hits.

Body fat increases estrogen and lowers T.

And low T increases body fat storage.

Talk about a cycle of weight gain!

Thus, boosting testosterone levels can help minimize fat-storing estrogen. And losing weight can help reduce estradiol, allowing for more free-floating testosterone.

Find out more about the relationship between testosterone and estrogen, especially with regards to the estrogen in your food.

  1. Testosterone reduces cortisol levels.

Cortisol, the “stress hormone,” is proven to increase weight gain. You’ve likely found that during stressful periods of your life, you hold on to a little more poundage than you typically would.

This is because cortisol is released in response to stress and low blood sugar. The goal of cortisol is to suppress inflammation and raise blood sugar levels. This increase in blood sugar actually promotes fat storage, especially around the abdomen.

Cortisol also causes gluconeogenesis, which is when your body transforms its protein reserves into glucose. This basically transforms the protein within your muscles into fatty tissue. You’ll start losing muscle mass and gaining fat—which links back to #2 on this list.  

Testosterone and cortisol have an inverse relationship. High cortisol levels cause low levels of testosterone, and high testosterone levels cause low levels of cortisol. Low testosterone allows cortisol to run free, causing an increase in fat storage and gluconeogenesis.

Raising your testosterone levels reduces cortisol, which then minimizes the risk of extra fat storage.

You want high T and low cortisol for optimal health.

  1. Testosterone impacts energy and stamina.

Low energy is a symptom of low testosterone. Fatigue and sluggishness are common indicators of a hormonal imbalance.

Energy is an important part of losing weight. Men with low testosterone often find they don’t have the energy or motivation to workout. When they do exercise, their stamina is so low that the workout isn’t as productive or effective as it could be.

Plus, low energy tends to lead to a more stagnant lifestyle. This means fewer calories burned throughout the day—often accompanied by an increase in the consumption of calories.

This creates a discouraging effect for men looking to lose weight. They can’t bring themselves to the gym no matter how much they want to lose the weight.

Stagnation causes a quick uptick in poundage.

How can you lose weight and increase testosterone?

Because the relationship between weight and testosterone goes both ways, it can be challenging to answer the chicken or the egg question:

Am I gaining weight because of low testosterone or do I have low testosterone because I’m gaining weight?

But the answer to this question ultimately doesn’t matter.

You don’t want weight gain or low testosterone.

So how can you break the cycle?

You have to start by boosting your testosterone.

Whether your weight gain was the cause or effect of low testosterone, losing weight starts by increasing testosterone.

Click here to discover the 13 ways to increase testosterone naturally. You’ll also want to learn about the 7 testosterone boosting myths, so you can make sure your training regimen is on the right track.

Testosterone replacement therapy might be a solution for some men, but it can also have a number of associated risks. There are other healthier ways to try increasing testosterone while losing fat.

Below are a few of the best ways to increase testosterone while losing weight—kill two birds with one stone!

  1. Lift weights. Resistance exercise builds muscle faster than cardio. As discussed, lean muscle burns fat faster and triggers testosterone production.
  2. Use high-intensity interval training. Studies show that interval training boosts testosterone better than steady endurance exercise. Interval workouts also tap into fat reserves to eat away at the pounds you’re struggling to lose.
  3. Stress less. The more you stress, the more cortisol you have in your body. More cortisol means less testosterone. Minimizing your stress is crucial to maintaining a healthy hormone balance. I recommend yoga, because it helps reduce stress while growing muscle mass.
  4. Maintain a consistent routine. You need to be exercising regularly in order to have a long-term impact on your testosterone levels. The most effective routines include both cardio and weightlifting to boost muscle mass and burn fat simultaneously.
  5. Don’t shy away from fats. Healthy fats are actually an important part of testosterone production. Study after study shows that low-fat, high-protein diets kill testosterone, minimize muscle mass, and increase fat storage. A balance of fats, carbs, and protein is critical for hormonal health and balance.


Learn more about the Carnivore Diet and Fat Loss here

Learn other testosterone boosting methods here.


If you’re struggling to get rid of those pesky pounds, low testosterone may have something to do with it. The intimate relationship between testosterone and weight gain can create a vicious cycle that can be hard to break.

But if you boost your testosterone, you’ll increase muscle mass and strength, encourage weight loss, improve energy and stamina… and enrich your overall health and vitality!

I have the ultimate solution to breaking the cycle.

Because I’ve done it myself.

During a routine physical exam, I found out I was 25 pounds overweight. My cholesterol was 245. My doctor showed me my life expectancy chart based on my medical history and health… and it scared the crap out of me.

So I decided to make a change.

I decided to break the cycle.

And I’ve been helping men lose weight and boost testosterone ever since.

Now it’s your turn.

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.

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

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!

How To Last Longer In Bed Right Now

If you want to learn how to last longer in bed or extend your stamina in the bedroom, you’re not alone. Almost every guy wants to last just a bit longer. Stamina can help you please your partner, grow your relationship, boost your self-confidence, burn more calories, and have a more satisfying sex life overall.

But at least 35% of men have problems with premature ejaculation. In fact, The New Naked: The Ultimate Sex Education for Grown-Ups reported that 45% of men—even those not diagnosed with PE—orgasm in under two minutes. This can cause psychological and relationship concerns for a number of men, and it may even signal an underlying health concern.

But even those with great endurance want more stamina.

So what can you do to improve your stamina in a healthy (and even sexy) way?

What causes premature ejaculation?

The average duration of orgasm for men is anywhere from 3 to 13 minutes. “Short” sex sessions aren’t a cause for concern. However, premature ejaculation, whether diagnosed or not, can damage your self-esteem and relationship quality.

PE can stem from a variety of physical, emotional, and psychological causes that can be hard to pinpoint. Physical causes of PE include low testosterone and erectile dysfunction. Low T levels can create low libido and reduced energy, which can drastically minimize sexual stamina. Erectile dysfunction has its own branch of causes and concerns, often stemming from psychological stressors or worries.

PE can also often stem from psychological concerns, including performance anxiety. If a man feels he isn’t able to please his partner in bed or feels ashamed for some reason, he will usually tense up and get anxious. This can actually cause him to orgasm faster as the body’s way of relieving this uncomfortable tension.

Thankfully, though, there are ways to overcome these physical and psychological concerns to improve your stamina in bed.

  1. Reduce your anxiety.

Anxiety is one of the major causes of PE, so reducing anxiety is the first step to overcoming fast ejaculation times. It’s common for men to get too “in their heads” during sex. You basically get so nervous about finishing too quickly that it actually sneaks up on you—and you don’t even get to enjoy it as much.

Anxiety disconnects the mind and body so you don’t even realize what you’re physically feeling.

Thus, it’s important to try to relax your mind and body before and during sex.


Relaxation in the bedroom starts outside the bedroom. You want to minimize your life stressors while partaking in relaxing hobbies like meditation and yoga. This can help put your mind in a more peaceful and calm state, which allows your body to be more receptive to sex.

Plus, studies have shown that a mind-body connection through yoga can actually lead to more intense orgasms.

Yoga can also help improve lower back pain and flexibility, which both play a role in sexual endurance and stamina.

Find some of my favorite yoga for ED here.


One of the best ways to relax your body in both the short- and long-term is through breathing exercises. Deep breathing can help put you in a meditative state to lower cortisol and stress. Cortisol can actually reduce testosterone, which could lead to ED and lowered libido.

Breathing not only helps reduce stress, but it also helps transport oxygen to your muscles. This influx of oxygen helps the muscles relax—including the muscles in the penis. This relaxation can help prevent you from tensing up and having an orgasm too quickly.

Below are three breathing exercises specifically designed to boost your sexual stamina while reducing stress, boosting energy, and minimizing performance anxiety.

  1. Simple breath

Lie on your back. Bend your knees up and rest them comfortably together. Feet should be hip-width apart and flat. Put one hand on your stomach and the other on your heart. Close your eyes. Inhale and feel the way your belly and heart rise. Exhale, and feel them lower. Hold for 10 seconds and release for 10 seconds. Do at least 25 breaths.

This will help you find the rhythm of your breath. You can then call on this belly-breathing technique during sex if you find yourself tense and anxious. Doing these sorts of meditative breathing exercises not only helps improve your relaxation and endurance—but it can actually make you more connected with your partner as well.

  1. Rocking breath

Sit on a block or folded blanket so you’re slightly raised from the floor. Your legs should be folded comfortably underneath you. Place your hands at your hips, as if in a superhero power pose.

Breathe as you did in the first exercise while rocking your pelvis back and forth gently. Move forward on the inhale and backward on the exhale. Increase your speed slightly after each inhale-exhale cycle.

This can help push energy to your pelvis to improve blood flow and muscular strength.

  1. Circular breath

In the same position and breathing in the same rhythm, move your hips in a circular motion. Move your ribcage over your pelvis as you inhale and exhale. Don’t move your lower body; focus on the movement of your ribcage. This circular motion can help open up your pelvis for improved energy and blood flow.

  1. Strengthen your body.

Sex takes a bit of athletic performance. Endurance in the bedroom starts by building your athletic endurance.

You want to especially focus on strengthening your lower back and abdominals. Most sex positions require the use of the lower back muscles, so pain in this area can lead to poor performance and shorter duration in the bedroom. You also need a strong abdominal core for continuous thrusts. Building your core can also help improve stamina, endurance, and stability.

Exercises for your lower back:

  • Superman
  • Child’s pose
  • Kneeling hip flexor stretch
  • Glute bridge
  • Front fold
  • Trunk twist

Exercises for abdominals:

  • Plank and side plank
  • Exercise ball crunches
  • V-ups
  • Reverse crunch
  • Flutter kicks
  • Bicycle kicks

Along with strengthening your muscles, you also want to build your energy levels. High-intensity interval training (HIIT) uses bursts of cardio and strength training to help blast fat and improve endurance. Because you’re working in intervals, your body uses a short recovery time to build up stamina to get ready for the next interval. Often, sex works in a similar way with intervals and periods of faster thrusting and slower movement.

Plus, HIIT has also been shown to increase testosterone levels. Raising your T through exercise is a great way to improve your libido and energy in the long-term.

Recommended Read: 9 Exercises To Beat ED And Have Better Sex

Pelvic Floor Exercises

Developing your pelvic floor muscles can help support harder and longer erections as well as a healthy prostate and bladder and bowel functions. One study found that a 12-week course of pelvic floor exercises increased the average ejaculation time from 31.7 seconds to 146.2 seconds—an increase by nearly four times! A second study found that keel exercises restored normal erectile function to 40% of men suffering from erectile dysfunction.

Pelvic floor exercises help you control the muscles in your pelvic region, so you have greater regulation of your orgasms and sensations.

How to do pelvic floor exercises:

  • Find your pelvic floor muscles. When you’re urinating, stop midstream. This can help you become aware of the feeling of the pelvic muscles. (Don’t do this too often or you could hurt your bladder.)
  • At rest, tighten these muscles for five seconds. Then release for five seconds. Repeat ten times. As you practice, you can hold and release for longer intervals.
  • You should alternate longer intervals with pulsing intervals. Quickly contract and release these muscles for 10 repetitions with a 10-second rest. This variation will help grow the muscle faster.

I recommend doing these exercises three times daily. You can do them anywhere at any time—so you can improve your sex life on the go! Try doing the exercises in different positions for different resistance.

  1. Boost your body with diet.

Studies have shown that a healthy diet can actually help improve stamina and sexual function. Processed food, refined sugar, and dairy have been linked to low energy as well as changes in testosterone and hormone production.

Fruit provides a sustainable source of energy, so you don’t get the same sort of sugar crashes like you would from processed sugar. Bananas are high in potassium, which plays a key role in energy and hormone production.

One study found that vegetarians have twice the stamina as meat eaters. They found that athletes on a vegetarian diet could withstand greater physical feats for longer periods of time than their meat-eating counterparts.

Recommended Video: 3 Prostate Healthy Foods

Recommended Read: 13 Natural, Edible Vasodilators To Treat Your ED

  1. Improve stamina during sex.

Now it’s game time. You’re in the bedroom. How can you improve your stamina right now?


Foreplay is an absolute must. It preps your mind and body for an “extended stay” with sex. The slower you ease into sex, the longer you’ll be able to last. A slow start means a slower finish.

Focus on meditative, deep breathing during foreplay. This will help your penis adapt to the excitement and connect your mind and body before penetration.


Focus on your partner’s orgasm before your own. You may want to start with oral sex as opposed to penetrative sex. Helping your partner orgasm first helps you build up excitement and connection with your partner.

It also makes you less anxious, because you know your partner has already had some level of sexual satisfaction. It eliminates the stress and pressure so you can enjoy your own orgasm better. This works especially well for men suffering from performance anxiety.  

Start/stop method

When you’re close to orgasm, try the start/stop method. Often called “edging” in a casual context, this is when you stop thrusting when you’re close to orgasm. This trains your brain to better control your orgasm response in response to different physical sensations.

When you feel close to orgasm, slow down or stop thrusting. Take a few deep breaths. You may want to use this recovery period to focus on your partner’s pleasure. Then, after the sensation has died down, you can continue.

Slowing down in this way helps relieve tension while concentrating on the sensation. It also helps your body recalibrate to continue with greater endurance.

Sex positions

Certain sex positions can actually reduce your sensation to help delay orgasm. These positions usually reduce penetration depth or change the area of pressure. Full penetration stimulates the underside of the penis, especially the frenulum, which what causes men to ejaculate quickly.

Positions that can help you last longer:

  • Woman on top
  • Spooning (laying on side)
  • Modified doggy (partner on stomach, not knees)
  • Perpendicular


Condoms help reduce the sensation, which can delay orgasm and help you last longer. (Plus they help guard against STDs and unwanted pregnancy.) Some condoms are made thicker to actually help extend your stamina by reducing stimulation, like Trojan’s “extended pleasure” or Durex’s “performax.”


Some men find it helpful to masturbate several hours before engaging in planned sex. Masturbation can help boost testosterone levels, so you’ll have a stronger libido and sex drive when you move into the bedroom with your partner. It also removes pent up sexual tension so your muscles feel more relaxed when it’s time for sex.

Masturbation can also help release your first orgasm. After ejaculation, your body needs time to recover. This is called the “refractory period.” This recovery period can actually lengthen your next ejaculation time. (This works in a similar way as HIIT.)

If you don’t want to masturbate or the sex is spontaneous, communicate with your partner that the first round may be fast –but the second round you’ll focus on their pleasure. This communication can help you feel less anxious so you can focus on your connection and sensation during sex.

Recommended Read: 8 Fun Ways To Naturally Increase Your Libido

  1. Don’t use pills or sprays.

Viagra and other pills can make you last awhile… but they’ll hurt you in the long run. These pills mask the symptoms of ED without getting to the root of the problem. Your body actually starts to get dependent upon these meds, and you’ll find that you ejaculate faster or can’t get an erection at all the more you use the little blue pill.

You also want to avoid de-sensitizing sprays. These are local anesthetics that help desensitize your penis to reduce sensation and help you last longer. However, these can have a number of concerns and side effects. If these sprays aren’t applied properly, they can transfer to your partner for an unpleasant experience. You may also find they desensitize you so much that you can’t stay erect long enough for sex.

Never use drugs or alcohol to last longer. Although your lowered inhibitions may help your penis relax and reduce your endurance, this is not a sustainable approach to healthy sex.


If premature ejaculation is interfering with your sexual satisfaction and relationship, it’s time to do something.

You don’t have to go it alone.

With The G1 Performance Health Program, you’ll get in-depth tricks to boost your sexual and overall wellness in weeks!

Sign up today!

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.

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

Protein gives you (muscle) gains… right?


The myth has finally been debunked. Loading up on protein does not make you gain more muscle.

In fact, too much protein can actually hurt your muscle-building efforts! You’ll be better off if you Buy sarms and other supplements which provide targeted assistance to the areas of your body that need it.

If you’re serious about gaining muscle, keep reading to learn about the relationship between protein, testosterone, and muscle gain.

It’s not what you expect!

Testosterone Boosts Muscle Gain

Muscle Growth

Let’s start by understanding how we build muscle. Although the process is complex, in essence, you build muscles when the muscle “tears.”

When you lift weights, you actually damage the muscle fibers. After you’ve finished lifting weights, the muscle starts to rebuild itself to fix the damage caused during the lifting session. Your body uses protein synthesis to rebuild the muscles; the muscles start to heal with protein chains. With repetitive damage (like consistent workouts), the muscle continues to grow with additional protein synthesis.

That’s right—muscles grow after you lift while you’re resting.

Hormones play an important role in this, especially testosterone which contributes to muscle growth. Your hormones regulate the cell activity that tells your muscles to start repairing.


Testosterone is the “male” sex hormone that, during puberty, gives a man his deep voice, hair growth, and adult-sized penis. It’s also the hormone that increases libido (sex drive) for both men and women.

It plays a crucial role in keeping bones solid and healthy. Men naturally have greater muscle mass than women because of their testosterone levels. (Women with high muscle mass may have higher testosterone levels as well.)

Testosterone is necessary for muscle mass growth.

Studies have proven that testosterone helps increase muscle mass by encouraging the body’s natural synthesis of muscle protein. The muscle-building process uses the T hormone to function.

This T hormone actually boosts protein synthesis and activates the satellite cells that tell your body to start “building” muscle. It also helps stimulate the growth hormone—which is the hormone that activates tissue growth.

Moreover, testosterone can help increase the efficacy of workouts, especially resistance exercise (weight lifting). This means that high levels of testosterone can make your workouts more effective because T improves the “repair” process.

Overall, research has shown that strength training with high levels of testosterone results in a greater increase in muscle size than strength training alone.

Testosterone is a critical contributor to gaining and retaining muscle mass.

Low Testosterone

Low T levels can cause the opposite effect because low testosterone can lead to lowered libido, weight gain, brittle bones, and a loss of muscle mass.

Although testosterone declines naturally with age, low testosterone levels are never normal. There is often some underlying factor that contributes to low testosterone. In many cases, testosterone is caused by a hormonal imbalance in the body as a result of diet and lifestyle.

Learn more about low testosterone and the natural ways to increase T levels here.

If you have low testosterone levels, you’re likely finding it hard to increase your muscle mass. No matter how much you workout, you don’t have the T hormone needed to signal your muscles to start repairing.

Protein Reduces Testosterone

So we know that testosterone enhances muscle…

Now, how are protein and testosterone related?


“Protein” is a macromolecule that the body uses to function properly. It’s naturally found in animal products, nuts, legumes, beans, and some dairy. Often, when we think of a high-protein diet, we think of eggs, nuts, and lots of meat like chicken and beef.

Protein is actually composed of amino acids, which are the building blocks of muscle mass. You may have noticed that when talking about muscle gains, I said “muscle protein synthesis.” This is because are muscles are made up of proteins—or amino acid chains—in our body.

But the protein that makes up our muscles is different than the protein that we consume.

Edible protein, like meats and protein powder, are actually hard for our stomachs to break down into nutrients. That’s why you may get a bloated stomach or gas rumblings after a meaty meal; your body is attempting to break down that protein.

In fact, if you have too much protein, your body actually goes into overdrive to try to digest that protein. Your overworked body actually releases cortisol in response to this “stressful” state of digestion.


Cortisol is the “stress hormone” that the body releases when we’re feeling anxious or stressed. This can be a conscious stressor, like a hard project at work, or an unconscious one, like your body trying to fight off a disease (or break down protein).

Cortisol can have a lot of negative effects on our bodies in the long-term. But the most relevant effect here is that cortisol inhibits the production of testosterone.

Research shows that when the body is in a “stressed” state with high levels of cortisol, the sex hormones shut down. Basically, your body is too busy thinking about survival to think about sex (even though testosterone provides a lot more than just sexual benefits).

One study found that not only does cortisol reduce total testosterone… it especially reduces testosterone during exercise recovery especially. If you have high levels of cortisol while working out, your testosterone levels will be low. If your testosterone levels are low during and after your workout, you won’t be able to build new muscle.

Basically, your workout would end up with no new gains.


Along with cortisol, excessive protein also raises the level of sex hormone binding globulin (SHBG). SHBG is the protein in the blood that binds with over 60% of your body’s free-floating testosterone, rendering that testosterone unusable.

The more SHBG you have, the lower your testosterone levels.

If protein increases SHBG, it increases the protein that “steals” free-floating testosterone.

With cortisol and SHBG, protein creates a hormonal double whammy against testosterone levels in the body.

The Relationship of Protein and Muscle Gain

If a = b and b = c, then a = c.

If you need testosterone to gain muscle…

But excessive protein lowers testosterone levels…

Then excessive protein inhibits muscle gain.

I know what you’re thinking.

“But muscle is made from protein. So if I eat protein, I’ll have more muscle.”

However, the protein in your muscles is slightly different than the protein you digest. Yes, you need the amino acids in edible protein in order for your body to make its own protein.

However, the amount of protein you consume does not correlate with the amount of muscle you gain or have.

In fact, once you hit a threshold of protein amino acids and nutrients, your body doesn’t want any more.

Overeating protein will not help muscle gain or improve your overall health. This is true of food-based protein as well as protein powder.

How Much Protein You Need

This means you still need protein—but in moderate amounts.

Protein is one of the three key macronutrients that the body needs to function. However, you should balance this out with the other two macronutrients—carbs and fats.

Having a high-protein diet will not give you bigger muscles. Having a balanced diet of proteins, carbs, and fats will help you gain muscle fast.

So how much protein should you be consuming?

A study at Kent State University looked at protein oxidation, which is the process of synthesizing protein and building muscle. They found an unhealthy increase in oxidation in participants who ate more than 0.8g per pound of body mass daily. Higher levels of oxidation actually have a negative effect on muscle synthesis. Basically, your body tries to synthesize too much protein—that it stops making muscle altogether.

These researchers concluded that the optimal protein intake daily is 0.8g of protein per pound of body weight.

When to Consume Protein

There’s also an optimal time to consume protein if you want to focus on your muscle growth. Studies show that you should consume protein right after a workout, not before it.

If you consume protein before a workout, it will spike your cortisol levels. This spike in cortisol decreases testosterone and growth hormone, which will result in a less effective workout and recovery. Protein also raises insulin levels, which further lowers T count.

Carbs For Muscle Growth

So you’re getting the optimal 0.8g/lb of protein.

What can you eat to actually boost your muscle mass if it’s not protein?


Building muscle takes high levels of energy. Energy comes from calories. Calories are most concentrated in healthy carbohydrates.

This is why you’ll hear of professional athletes or marathon runners “carb loading” the night before a big event or race. Carbohydrates provide energy needed to perform in a peak state.

Carbohydrates are also necessary after exercise. Physical exertion depletes muscle glycogen, which is an important part of the recovery and rebuilding process. The fastest and strongest way to boost muscle glycogen after a hard workout is through high-caloric carbohydrates.

Interestingly, studies have shown that a combination of both protein and carbohydrates is the most efficient at restoring muscle glycogen storage for the fastest recovery process.

Not all carbs are created equal, but each can have an impact on your gains. There are three types of carbohydrates: starch, sugar, and fiber.

Starchy carbs are most beneficial for building muscle. These include:

  • Potatoes
  • Yams (sweet potatoes)
  • Steel cut oats
  • Rice
  • Peas
  • Corn
  • Beans
  • Whole wheat grains

Still, sugar and fiber carbohydrates are important too. Sugars give you energy. You need this energy to have a strong workout and push yourself to the maximum. However, you want to focus on natural sugars, like the fructose and sucrose found in fruits and vegetables. This will give your body the energy it needs without unhealthy spikes in blood sugar.

Fiber is also useful for an overall healthy body. It is what helps you go to the bathroom, which is important for maintaining a healthy gut and detoxed system. Fiber can actually normalize hormones by helping to stabilize blood sugar, reduce cortisol levels, and get rid of excess estrogen (the “female” sex hormone). Fiber can help rebalance your hormones to a more natural, testosterone-happy state. And we know testosterone is critical to muscle growth!

Basically, if you want to build muscle, you need to have a healthy and balanced diet. This generally means a diet that is:

  • 50% carbohydrates (starch, sugar, fiber)
  • 20% protein (animal products, powders)
  • 30% good fats (eggs, avocados, olive oil)

The Bottom Line

Let’s sum it all up.

  • Testosterone is needed for healthy muscle growth.
  • High-protein diets reduce free-floating testosterone levels.
  • Thus, protein, in excessive amounts, can inhibit muscle growth.
  • Consumption of 0.8g of protein per pound of body weight (or 1.8g per kilogram) is optimal for post-workout recovery.
  • A combination of protein and healthy carbohydrates is necessary for muscle reparation and growth.

You need a balanced diet of carbs, proteins, and fats to balance your hormones, gain muscle, and have healthy overall wellness.

Not sure what a balanced diet looks like?

Not sure what you should be eating to gain muscle and reinvigorate your body?

Check out The G1 Performance Health program!
With this genetic-based report and private consultation, I’ll give you practical tools and recipes to balance your diet and make healthy lifestyle choices.

In just one month, you’ll start feeling and looking better than you have in YEARS!

So what are you waiting for? Sign up right now to start boosting your muscle mass, sexual vigor, and ultimate health!