Does BPA Cause Sexual Problems?


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

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

And what can you do about it?

What is sexual dysfunction?

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

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

These dysfunctions can include:

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

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

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


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

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

What is BPA?

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

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


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

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

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

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

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

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

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

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

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

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

What links BPA and sexual dysfunction?

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

Researchers found three shocking discoveries:

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

How does BPA affect sexual dysfunction?

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

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

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

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

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

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

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

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

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

Is there a safe level of BPA?

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


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

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

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

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

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

My thoughts?

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

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

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

What about phthalates?

I’m glad you asked.

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

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

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

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

What can you do about these chemicals?

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

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

1. Choose organic, whole foods.


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

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

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

2. Look for “BPA-free” labels.

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

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

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

3. Store your food in glass or ceramic.


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

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

4. Don’t heat plastic.

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

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

5. Avoid bottled water.

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

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

6. Detox.


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

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

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

7. Probiotics.

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

Learn more about the amazing benefits of probiotics here.

Conclusion

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

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

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

With prevention and detox, you can safeguard against BPA.

Looking for a proven method of detox and revitalization?

Check out our G1 Performance Health program!

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

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

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

Are you ready to rejuvenate your life?

Sign up for G1 Performance Health consultation today.

Olive Oil Will Change Your Life—Here’s How


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

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

Then you want extra virgin olive oil (EVOO).

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

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

EVOO can even impact your genes and epigenetics!

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

What is extra virgin olive oil? 

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

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

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

100 grams of olive oil contains:

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

1. Helps prevent cancer

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

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

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

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

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

2. Reduces chronic inflammation

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

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

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

3. Improves heart health

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

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


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

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

4. Reduces the risk of stroke

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

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

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

5. Improves brain health

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

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

6. Fights mood disorders

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

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

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

Olive oil may actually make you happier!

7. Strengthens bones

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

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

8. Reduces risk of type 2 diabetes

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

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

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

9. Manages weight  


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

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

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

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

What’s the best kind of EVOO?

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

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

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

Look for pure oil in dark bottles.

How do you consume extra virgin olive oil?


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

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

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

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

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

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

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

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

Conclusion

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

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

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

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

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

Are you ready to upgrade your health?

Schedule a consultation to learn how.

Ready to take the next steps?

Schedule a Call

**************************

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

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

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

What Does A High PSA REALLY Mean?


PSA, or prostate-specific antigen, is often thought of as an immediate signal of prostate cancer—but is it really? Doctors have discovered that a high PSA level does not necessarily correlate to prostate cancer. There could be other health and lifestyle factors impacting your PSA test results.

What do PSA levels mean and what could cause an elevated level that isn’t prostate cancer?

What is PSA?

Prostate-specific antigen (PSA) is a protein produced by the prostate cells. The PSA test is used as a simple blood test to screen for prostate cancer. It’s also used to monitor men who have previously undergone prostate cancer treatment to reevaluate where they stand.

At your yearly checkup after age 50, your doctor will likely run a PSA test in your blood panel. PSA is generally reported as nanograms of PSA per milliliter of blood (ng/mL). Often, a PSA test will be performed in conjunction with a digital rectal exam (DRE) to test for potential prostate cancer.


There seems to be a link between PSA level and incidence and aggressiveness of prostate cancer. However, there are still small amounts of PSA found in the blood of healthy men, and doctors don’t yet have evidence of what a “normal” PSA looks like.

If you have “high” PSA levels, your doctor may want to do a biopsy to check for cancer. However, elevated or rising PSA doesn’t necessarily mean prostate cancer—as we’ll explore further below.

Read: Does My Husband Have Prostate Cancer?

What is considered a “high” PSA level?

The average PSA level that is a “cause of possible concern” is above 3 ng/mL. Some studies have shown that biopsy-detected prostate cancer is “not rare” in men with PSA levels over 4.0 ng/mL. For younger men, PSA levels should be much lower.

However, an elevated PSA doesn’t automatically mean you have prostate cancer. In fact, 13% of men over 55 have a PSA level of greater than 4 ng/mL without necessarily having prostate cancer.

One study wanted to better understand what a “normal” PSA looks like. Researchers followed 4,383 healthy men for 28 years. They found the 10-year absolute risk for developing prostate cancer was 11-22% for men with PSA of 4.01-10.0 ng/mL and 37-79% for those with PSA of greater than 10.0 ng/mL.

In this case, 10.0 ng/mL seems to be the significant point at which PSA could prove a higher incidence of prostate cancer.

This study insinuated that PSA level is directly correlated to prostate cancer risk, especially at a higher PSA.

But does this always hold true?

This link between PSA and prostate cancer is good to keep in mind as you follow your health. Knowing that there’s a correlation between PSA and prostate cancer risk, aggression, and mortality rates can help you catch possible cancer while it’s small and less aggressive.

More importantly than even the PSA level is the PSA velocity. Your PSA levels shouldn’t rise more than 0.5 year to year. If so, this could indicate a change in the prostate—like prostate cancer.

Does PSA cause prostate cancer?

PSA doesn’t cause prostate cancer. PSA is simply a protein made in the prostate.

However, PSA could be a result of prostate cancer. Cancer might cause the prostate to create this protein at a higher rate, leading to higher PSA levels.

But cancer is not the only thing that causes the prostate to make this protein, thus raising PSA levels. Also, cancer doesn’t necessarily boost PSA levels.

This means that PSA and prostate cancer are not causal. Although prostate cancer and PSA are linked, there could be other factors going on that we don’t yet understand.

It’s important to note the difference between correlation and causality here because an elevated PSA does not always mean prostate cancer and prostate cancer will not always result in increased prostate levels.

Your PSA test can result in a false positive or a false negative.

A “high” PSA test is a good cancer warning sign, but it is not a death sentence.

So what other factors can cause an elevated PSA and what can you do about it?

What are the reasons for an elevated PSA?

There are only three reasons for an elevated PSA: BPH, prostate infection, or cancer.

Benign prostatic hyperplasia (BPH) is one of the most common causes of an elevated PSA level. BPH is an enlarged prostate, and it’s a common concern for older men. This prostate enlargement causes the prostate to make more protein cells and raise PSA levels. There is no proven link between BPH and prostate cancer.

Learn more about BPH here.

Prostatitis, an infection in the prostate, can cause the prostate to create more PSA to help fight off the bad bacteria. Prostate infection also often leads to prostatitis, which is an inflammation of the prostate gland (similar to BPH).

Prostatitis is a common problem, especially for men under age 50. It is generally from an infection or bacteria that irritate the prostate. Symptoms include pain with urination, fever, pressure in rectum, difficulties ejaculating, and change in sexual function. Thankfully, prostatitis is usually treated with a round of antibiotics.

Read: Prostate Health Foods For Men – Add These 3 To Your Diet

And then there’s prostate cancer.

There may be other “influencers,” like trauma or medications, but these don’t typically raise the PSA enough to influence testing.

How do you know if it’s BPH, prostate infection, or cancer?

First, your doctor will try to figure out if you have BPH or a prostate infection. You can diagnose these much easier than prostate cancer. For example, you can usually tell from blood or a urine sample if there’s an infection in the system.

However, it’s not always easy to diagnose BPH. You could show up clean as a whistle with no sign of infection, and your doctor may not be able to determine if it’s BPH or cancer.

That’s when additional testing may be necessary.

Thankfully, “additional testing” isn’t as scary as it used to be. Learn more about our updated prostate cancer screening methods here.

Do I need a PSA test?


The PSA test won’t tell you why your levels are increased. Thus, a lot of men get unnecessarily worried or stressed after a “high” PSA result. A high PSA often calls for a biopsy, which can have unpleasant side effects.

To avoid this, the United States Preventative Services Task Force (USPSTF) used to recommend against testing for PSA in healthy men. (“Healthy” men are those with no known risks, symptoms, or family history of prostate cancer.)  
However, the USPSTF made a few changes to this position in 2017. The new USPSTF screening draft encourages doctors to discuss the benefits and harms of the PSA test to allow men to determine whether or not they would like to include it in their workup.

If you are above 50, I recommend a PSA test on a yearly basis. I discuss with my patients how an elevated PSA does not necessarily mean cancer and there is no need to worry. Nevertheless, it can be a useful means of potential detection in the early stages of prostate cancer.

As Benjamin Franklin said, “an ounce of prevention is worth a pound of cure.”

Testing your PSA levels is an ounce of prevention that can help stop prostate cancer in its tracks.

If you have an elevated PSA level, follow-up with a doctor but do not assume you have cancer.

When do I need a PSA test?

I recommend a PSA test for all men over age 50 at your yearly checkup. It’s a simple, minimally invasive blood test just like your other screenings.  

You should also get your PSA levels tested if you show any symptoms of prostate cancer:

However, it’s important to note that a lot of the symptoms of prostate cancer are also symptoms of BPH, urinary tract infection, or prostatitis.

If you’re showing the above symptoms, it’s time to see a doctor—but it’s not time to stress.

Did you know you can reduce your risk of prostate cancer with lifestyle changes and diet?

Bottom line

The PSA test is not 100% accurate in its ability to predict risk or aggression of prostate cancer. It can be a sign of infection or BPH, and it’s no use worrying about—yet.

Nevertheless, a PSA test is a harmless way to get an idea of where your sexual health stands. Don’t be afraid of a PSA test…and don’t be afraid of the results.

If you want support with a recent PSA result, check out our Male 90X program to learn how to handle stress and change your lifestyle for ultimate health and wellness!

It’s time to take control of your physical and mental wellbeing. Don’t wait to live— GET MALE 90X today!

 

Want more tips to optimize your health and testosterone?

Listen to the latest podcasts. Click HERE

 

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

 

11 Ways Zinc Controls Your Health And Sex Life


Did you know that there is 5mg of zinc expended with each ejaculation?

Did you also know that the highest concentration of zinc is found in your prostate cells?

That’s because zinc plays a critical role in sexual health. It’s a building block for sperm quality, prostate health, and testosterone levels.

Zinc is one of the most vital nutrients for libido, fertility, and sexual prowess.

It is also important for overall wellness, impacting immunity, protein synthesis, and cellular function.

In this article, we’ll take a deep dive into the importance of zinc for overall health and sexual wellbeing.

What is zinc?

Zinc is an essential mineral that plays an important role in your health. Your body needs it just as much as Mother earth needs it.

In fact, your body can’t function properly without zinc because it is found in every cell in your body. It’s also found in your major organs, fluids, and tissues. It’s found in especially high concentrations in semen and within the prostate gland.

What are the benefits of zinc?

Zinc is a key component in over 300 enzymes and it facilitates natural enzyme activity, including the production of protein. “Protein” is what your body is made of. Your skin, hair, and nails are all made of protein. Zinc is a vital and necessary component of the protein synthesis process, which makes it essential for healing wounds because your body needs zinc to produce the skin (protein) that will cover the wound.

Zinc also plays an important role in the cell. Since Zinc is an antioxidant, it helps protect your cells from oxidative stress. These harmful free radicals, aka “oxidative stress,” can cause disease, aging, and cancer. This antioxidant property also makes zinc a great boost for immune health.

Zinc is also highly linked to sexual health, including testosterone levels, prostate vigor, sperm motility and count, and fertility. We’ll dive into this more below.

Zinc is even necessary for adequate smell and taste reception! That’s right. You need zinc if you want to taste a lemon or stop to smell a rose.

Unfortunately, your body can’t make zinc on its own as it can with other vitamins, so you need to intake zinc through food and supplements.

What is zinc deficiency?

An estimated 17% of the global population suffers from a zinc deficiency. However, this deficiency is much more common in the developing world as it’s associated with an imbalanced or poor diet. Most Americans get enough zinc in their diet to maintain at least moderate levels of zinc in their body.

However, even if you aren’t fully “deficient” in zinc, low levels can cause serious health concerns, especially with regards to sexual health.

Vegetarians and vegans are most at risk for low zinc, as a majority of our daily intake of zinc comes from meat or fish.

Men over 65 can also have low zinc levels. This is because, with age, the body has more trouble absorbing nutrients. It’s also possible that some men eat less meat as they age because they are trying to minimize their cholesterol or high blood pressure. A minimized diet can create nutrient deficiencies, like low zinc levels.

Certain conditions can also interfere with the absorption of zinc and other nutrients:

  • Chron’s disease
  • Celiac disease
  • Inflammatory bowel disease
  • Ulcers
  • Liver disease
  • Kidney disease
  • Eating disorders

Certain medications, like diuretics, can impact the body’s ability to properly absorb essential nutrients.

What are the symptoms of zinc deficiency?

Symptoms (and effects) of low zinc include:

  • Frequent illness or colds
  • Chronic respiratory issues or pneumonia
  • Skin rashes
  • Weight loss
  • Lack of appetite
  • Hair loss or thinning
  • Fatigue and loss of energy
  • Mental tiredness
  • Slow healing wounds
  • Acne/dermatitis/psoriasis
  • Sensory impairment, especially taste and smell

Most importantly, low zinc can cause low testosterone, low libido, and drastically diminished sexual health.

Why is zinc important for health?

Zinc plays a number of critical roles in the body. Below, I’ll go through some of the proven ways zinc can impact your health—starting with the ones you care about the most – its impact on your sex life.

1. Balances testosterone levels

A number of studies have shown a proportional link between zinc and testosterone. More zinc = more testosterone. Low zinc = low testosterone.

A study in 1996 looked at young men with normal testosterone levels. They were put on a zinc-deficient diet for five months. Researchers found that these participants’ total testosterone levels dropped by nearly 50%.

Simultaneously, they looked at a second population. Researchers gave zinc gluconate to older men with low testosterone levels. After five months of zinc supplementation, their total testosterone levels had doubled.

This proved that zinc affects the amount of testosterone in the body.

Basically, no zinc means no testosterone and high zinc means high testosterone.

Another study of elite wrestlers found that total and free testosterone was higher following zinc supplementation than without supplementation. This was true both at rest and after exercise.

This concluded that zinc supplementation has a direct effect on testosterone regardless of diet and exercise.


We aren’t exactly sure why zinc plays a role in maintaining healthy testosterone levels. Experts believe that zinc inhibits the aromatase enzyme. This enzyme transforms testosterone into estrogen. If zinc can intercept this enzyme, it can prevent this conversion, thus preserving the body’s free testosterone.

In reverse, low zinc levels may increase the rate of transformation of testosterone to estrogen, like the low levels of vitamin D does.

One study found that zinc could be a useful erectile dysfunction treatment for those with long-term kidney disease. It does this by boosting testosterone levels.

So why does the zinc-testosterone link matter?

Because testosterone is the foundation of your manliness. Low testosterone is linked to low libido, fatigue, low muscle mass, brain fog, and even erectile dysfunction.

If you want high sexual function and overall health, you need strong testosterone levels and avoiding low testosterone levels may be as simple as ensuring you have adequate zinc intake.

2. Promotes a healthy prostate

Normal prostate tissue has 10x more zinc than other tissue cells in the body. Research has shown that zinc is found in healthful prostatic fluid and semen.

However, studies have also shown that cancerous or diseased prostate tissue has significantly less zinc than healthy organ tissue.

There is a direct relationship here. A healthy prostate has high levels of zinc. An unhealthy prostate has low zinc.  

Additionally, research has shown that zinc isn’t just a result of a healthy prostate—it’s a critical component that keeps the prostate healthy. For example, studies show that high levels of zinc can reduce the risk of BPH (an enlarged prostate) and prostatitis. This is likely due to zinc’s anti-inflammatory properties.

Zinc abundance may also help fight the risk of prostate cancer. One study found that taking 15mg of zinc showed a 66% reduction in the risk of developing advanced prostate cancer. Another study found that a higher intake of zinc was linked to a 36% reduced risk of dying from prostate cancer.

It’s not proven that zinc deficiency causes prostate cancer or that zinc intake conclusively prevents it… but there is definitely a correlation.

Read: Can You Prevent Prostate Cancer Through Diet?

3. Boosts sperm count, quality, and motility


If you are looking to be a father, you need healthy sperm. This means you need a high sperm count with strong motility.

Zinc plays a direct role in the health and quality of your sperm (and thus your fertility). Your testes need enough zinc in order to produce sperm. Zinc deficiency is linked to decreased sperm motility. Generally, men with lower levels of zinc have lower sperm counts and an increased rate of abnormal sperm morphology.

But high levels of zinc are linked to strengthened sperm and fertility. One study found that 66mg of zinc was actually able to increase sperm counts in sub-fertile men. (Don’t try this at home, though. Over 40mg of zinc daily can be toxic if not monitored by a physician.)  

Another study found that a combined supplement of zinc, folic acid, and golden root improved ejaculatory control of men with previous premature ejaculation concerns.  

4. Improves endurance and energy

Zinc facilitates the conversion of energy. Your body uses zinc to turn food into usable energy. If you don’t have enough zinc, your body starts to lose energy. This leads to low endurance, reduced muscle strength, and even minimized organ function.

Studies have shown that zinc supplementation may be able to increase endurance and performance.

This energy boost keeps you motivated throughout the day… and throughout the night when it’s time to get sexy. Who doesn’t want greater endurance in the bedroom?

5. Enhances immunity

Zinc is a strong antioxidant that can help neutralize free radicals to keep your immune system strong and thriving. It also increases the production of white blood cells that fight infection.

Zinc creates more white blood cells and more aggressive white blood cells. This means your cells can release a greater number of antibodies to fight off illness faster and more forcefully. 

Because of this, zinc is often used as an infection fighter—especially for the common cold. 

The Cleveland Clinic published a report in 1996 that made a huge splash in the medical world. They found that zinc reduced the severity and duration of a cold by nearly 58%. (However, some have speculated this was slightly exaggerated to sell a new product.)

Still, literature has come to conclude that zinc can help attack cold viruses and boost the immune system.  

You’ll even find zinc lozenges and nose sprays for over-the-counter cold and flu relief.

An enhanced immune system is especially important as we age and as our bodies naturally start to slow down. Thus, zinc could be a potential solution to slow this decline and maintain one’s immunity against disease and infection.

6. Thickens hair

As discussed earlier, zinc plays an important role in protein synthesis. Your hair is made of keratin, which is a type of protein. Zinc is a building block of hair.

Low levels of zinc can cause weak, brittle hair. This can often result in thinning hair or balding.

However, high levels of zinc lead to thick, luscious locks that won’t stop growing.

Thus, zinc may help slow down and even reverse the process of growing bald. There are even some topical products that have zinc as an active ingredient to help hair regrow!

7. Heals cells

Your body is subjected to free radicals on a daily basis. From pollution to fatty foods, your cells are constantly bombarded with oxidative damage (which is what causes disease and illness).

Even exercising causes damage. You stress out your body, breaking down your muscles on a cellular level. During the recovery period, your cells have to rebuild.

Your cells use zinc to synthesize the protein needed to rebuild your muscles. With available zinc, your body can make more protein, which makes your muscles grow back bigger and stronger.

So zinc plays a dynamic role. It helps prevent oxidative damage that hurts cells and it helps cells to rebuild after receiving damage.  


(It’s important to note that working out causes heavy sweating and low-calorie intake, both of which can cause insufficient zinc levels. Thus, it’s especially important to intake more zinc on heavy workout days, like HIIT lifting.)

8. Improves brain health

There are high concentrations of zinc found in the hippocampus, which is the part of the brain responsible for memory and learning.

A study at MIT and Duke University found that zinc doesn’t just hang out in the hippocampus; it plays a role in long-term memory and learning. You need sufficient levels of zinc to keep your brain cells working properly.

Another study found that zinc may help protect the brain from viruses and toxins. Healthy zinc levels may actually help defend against brain diseases like schizophrenia, seizures, and even addiction.

9. Improves heart health


Like your muscles and brain, zinc plays a role in cellular restoration and healing the heart. This can help prevent heart concerns and maintain heart health after any damage has occurred (like after a heart attack).

Because zinc is an anti-inflammatory antioxidant, it helps minimize plaque buildup and cardiovascular disease. One study gave 40 healthy older adults 45mg of zinc gluconate daily for six months. They found that it had a positive impact on minimizing factors of atherosclerosis (cardiovascular disease). A second study found that zinc helped protect the myocardium (heart muscle) from damage.

Zinc protects your cells from damage, which in turn can protect your heart from damage.

10. Improves liver and gut health

The antioxidant powers of zinc may help detox the liver and rebalance the gut.

Research has shown that zinc boosts metallothionein (MT), which is a detoxifying compound. Low MT levels make the liver sensitive to potential damage, especially alcohol damage. High MT levels help stabilize the gastrointestinal tract to minimize inflammation.

Thus, zinc supplementation may help boost detoxifying effects, stabilize the GI tract, and reduce inflammation, which in turn, boosts immunity by clearing the major organs of extra “gunk!”

Learn about the dangers of chronic inflammation in the gut here.

11. Fights adult acne

If you’re suffering from adult acne, it’s likely that your hormones are unbalanced.

Zinc can help overcome unsightly (and annoying) acne in three ways.

  1. Zinc helps rebalance your hormones by boosting testosterone levels.
  2. It’s an anti-inflammatory agent, which means it can be applied as an ointment to help blemishes heal faster.
  3. Zinc is involved in protein synthesis, which helps wounds (like acne) heal faster to be replaced with new, healthy skin.

How can I get the zinc I need?


The daily recommended intake of zinc is 11mg. Most people consume 13mg of zinc daily.

If you’re eating a balanced diet, you’re probably getting the zinc you need.
You’ll find zinc in:

  • Lean red meat
  • Dark meat chicken
  • Liver
  • Seafood
  • Milk
  • Yogurt
  • Cheese
  • Nuts
  • Seeds
  • Spinach
  • Mushrooms
  • Whole grains

Oysters have the highest levels of zinc. There is about 74mg of zinc in a 3-oz serving of oysters. This high level of zinc is what makes oysters such an aphrodisiac. The zinc helps your testosterone levels skyrocket, which makes your libido off the charts!


Protein diets also have zinc. Beef, pork, lamb, and chicken will give you the most zinc for the smallest amount. Four ounces of lean beef will give you 5-6mg of zinc, which is half the daily recommendation.

Don’t overeat your meat, though. A high-protein diet can be just as damaging as a low-protein one; Everything in moderation!

Yes, you can have a small cut of steak to boost your zinc when you go out with your friends. Just be mindful of how much meat versus veggies, carbs, and fat that you’re consuming to avoid damaging your system.

Did you know that what you eat can even impact your genes?

If you’re not getting the zinc you need from your diet, there are zinc supplemental options as well. Most multivitamins will include small doses of zinc in them. Other zinc options include zinc+:

  • Gluconate
  • Sulfate
  • Acetate
  • Orotate (most accessible for the body)

You should not get more than 40mg of zinc daily. This can put you in toxic levels that may damage your health. High levels of supplemented zinc can also cause a harmful copper deficiency. If taking zinc vitamins, you might want to add copper to your supplemental regimen as well.

If you’re using zinc as a means of therapy, work with your doctor to create a plan that will boost your health without harmful side effects.

Should I supplement zinc for sexual health?

Zinc is not a proven treatment for sexual health concerns. However, it’s worth discussing zinc supplementation with your doctor.

Zinc therapy is different than other treatments because it helps raise your testosterone levels naturally. You’re not using synthetic hormones, like with testosterone replacement therapy. Your body uses zinc to prevent the conversion of testosterone to estrogen. This helps preserve testosterone, thus boosting free-floating and overall T levels.

Zinc supplementation also has a number of other benefits inside and outside the bedroom.

Work with your doctor to make sure you have sufficient zinc levels for optimal health.

Want to start improving your sexual and overall wellness in a few short weeks?  Sign up for our newsletter and schedule a consult.

 

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! 

Stroke 

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

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.

BPH

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.

Suicide

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

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

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

Metabolic syndrome

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

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

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

Did you know…

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

How can you protect your health?

Handsome businessman with eyeglasses working from home

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

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

  1. Get yearly screenings.

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

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

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

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

  1. Eat a healthy diet. 

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

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

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

  1. Exercise.

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

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

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

Learn more about the importance of working out here.

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

  1. Know your supplements.

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

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

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

  1. Stress less.

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

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

  1. Sleep more.

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

Learn how to sleep better right now.

  1. Use sunscreen.

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

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

  1. Drink water.

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

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

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

Celebrate Men’s Health

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

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

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

And yes, I prescribe having more sex…

Schedule a consultation to learn more about N1 Performance Health.

Ready to take the next steps?

Schedule a Call

**************************

Epigenetics Series: Can Working Out Change Your Genes?


Professional athletes seem to have a special “something” that no one else has.

“It must be in his genes,” we say when we see Michael Phelps swimming or Michael Jordan shooting a three-pointer.

But is it actually in their genes? Is there a gene for athleticism?

Epigenetics says “maybe.” It’s not necessarily that professional athletes have a certain DNA sequence that no one else has. It’s that they have a unique DNA expression that the rest of us haven’t yet activated.

For example, elite Kenyan runners have dominated distance running events for the last two decades. Research is working to prove that a mixture of training regiments, high altitude, and diet create a certain type of genetic expression. If researchers can understand the unique interactions of these lifestyle factors, it could theoretically be replicated in any population.

So yes, I’m telling you that you can change your genes and finally be a pro baseball player or soccer player.

But epigenetics isn’t just relevant to professional athletes.

Your genes can impact your athletic ability…

But the reverse is true as well.

Your exercise routine can also impact your genes.

In fact, working out may change your genetic expression so drastically that it can deactivate the genes of disease and illness.

You’re shedding more than just pounds when you exercise. You’re shedding off methyl groups that impact the expression of your DNA.

Let me explain.

What is epigenetics?


Epigenetics looks at the expression of DNA genetic makeup. The DNA you’re born with is the DNA you’ll have until you die. It stays the same throughout your life.

However, the expression of those genes can change.

For example, your hair might change colors or textures based on how your genes are expressed—even though the gene for your hair hasn’t changed. This is because a certain gene is turned “on” or “off.”

In the same way, you can actually activate or deactivate your risk for disease and illness based on how these genes are expressed.

Science has proven that genetic expression has a direct impact on your risk of disease and illness.

Epigenetics looks at two key modifications that impact DNA expression: methylation and histone acetylation.

In this article, we’ll focus on the specific link between DNA methylation and exercise.

What is DNA methylation?

DNA methylation occurs when a methyl (CH3) group is added to a DNA strand. A reaction occurs on the DNA chain, likely between the methyl and the fifth carbon atom of a cytosine (which is one of the four nucleotides of DNA).

Basically, when a methyl group attaches to DNA, it changes the way that DNA is expressed.

Think of it like a light switch. When the methyl group is added to the strand, the light switch is turned into the “off” position. When the methyl group is removed, the light switch flips back to the “on” position.


Methylation usually slows down the expression of genes (although not always).

In some cases, this slowing of genetic expression is a good thing. For example, if you have a gene for Alzheimer’s, DNA methylation may help slow the onset.

In other cases, you don’t want DNA methylation to impact your genetic expression. For example, it could “turn off” the genes that help regulate your body weight. You could be putting on the pounds—even when dieting—simply because your metabolism genes are slowed down due to methylation.

How does exercise impact DNA methylation?

There hasn’t been a lot of conclusive research about the impact of exercise on overall epigenetics just yet. But there has been one significant finding that is completely changing the way researchers are looking at both exercise and epigenetics as a whole.

Yup, this finding is that important.

A Swedish study looked at muscle biopsies of 14 healthy men and women before and after physical exertion. They put them on an incremental treadmill test to exhaustion.

They found significant changes in the DNA in their muscles after an intense workout. The genes that were involved in metabolizing energy actually de-methylated after exercise.

This tells us three really important things:

  1. Working out changes our genes.
  2. The intensity of the workout matters.
  3. Working out even once can impact your epigenetics almost immediately.

  1. Working out changes our genes.

The most important takeaway? Overall, exercise impacts our genes.

The fact that working out can change our genetics is an incredible finding. This says that we are not victims of our DNA. We have control over our genetic expression based on certain lifestyle factors, like working out, diet, or even sleeping.

  1. The intensity of the workout matters.

Researchers pushed participants to the point of exhaustion. They have not yet studied what happens after a mild to moderate workout.

The researchers concluded, though, that methylation is dependent upon intensity. A leisurely walk likely isn’t changing your genetic expression like a sprinted marathon.

  1. Working out even once can impact your epigenetics.

Probably the most surprising result of this study was how quickly the genetic expression changed. The participants had de-methylated genes after just one exhausting workout.

This completely alters the former notion that genetic changes happen slowly (if at all).

This test showed that genetic changes don’t happen overnight… they can happen faster than that.

However, there’s a caveat to this. The researchers know that genetic expression changed after one workout. But we don’t know how long these changes lasted for.

We don’t know if methyl groups were added back to the genetic sequence immediately afterwards—when the participants went back home and started living their normal lives again.

So, change is fast… but we’re not sure if it’s lasting.

What does this mean for your workout?

  1. You need to workout.

If you want to avoid disease and illness, you need to exercise. Of course, working out is the best way to keep your muscles strong, your body fat low, and your arteries clean and clear. Beyond that, working out will help remove harmful methyl groups that could be slowing down your healthy genes.

Your genes can help prevent disease—but only if they’re healthy and clear themselves.

  1. You need intense workouts.

Harder exercise produces more de-methylation. This means that you need to boost the intensity of your workouts on a consistent basis.

I recommend high-intensity interval training (HIIT). This type of training exhausts your body with intense intervals, followed by periods of rest. These cycles of intensity and recovery may have the most influential impact on DNA methylation.

Plus, HIIT is the best way to burn fat, improve muscle mass, and raise your testosterone levels. Learn more about HIIT here.  

  1. You need both cardio and lifting.

In the study, researchers looked at the effects of cardio. This means that you need to get your heart pumping if you want to impact your genetics.


But this doesn’t mean cardio is the only exercise you should be doing. Lifting can also produce an intense exercise that could influence DNA.

In fact, researchers concluded that the reason for the de-methylation was due to muscle contraction. The muscle cells were contracting and releasing at high intensity during the cardio, which was likely what removed the methyl group.

I like to think of it that your muscle flexes “shook loose” the methyl groups from the DNA.

Thus, both cardio and lifting are important. Cardio contracts muscles throughout your body, while lifting concentrates the muscle contractions. These contracts lead to intense de-methylation in your genes.

Pairing cardio and lifting in an intense, sweaty workout may be able to improve your genes in just one session!

  1. You need to workout frequently.

We don’t yet know how or why DNA methylation occurs.

We know from this study that genetic expression can change quickly. This means that it’s possible that even one fatty, fried meal could add a methyl group back to your genes after an intense workout.

Just as quickly as exercise can de-methylate your genes, other lifestyle factors can reapply methyl groups to your genes.


We don’t yet have a clear understanding of what does and doesn’t impact methylation. All we know is that exercise can help de-methylate important genes. Thus, if you want to prevent harmful methylation, you need to workout often.

The more frequently you workout, the more opportunities you have to remove methyl groups from your genes—no matter where those methyl groups are coming from.

This frequent de-methylation can help speed up healthy, disease-preventing genetic expressions.

A note about caffeine…

If you read the study, you’ll find that the researchers found that caffeine has a similar effect as exercise.

They gave a culture of muscle cells a dose of caffeine. Caffeine releases calcium from the sarcoplasmic reticulum, which mimics a muscle contraction.

This is how they realized that muscle contraction are the basis for de-methylation.

They were then able to conclude that calcium might create a cellular trigger that activates de-methylation.

But hold on for a second. Don’t start glugging coffee in place of your workout. You’d need about 50 cups a day to have the same de-methylation effect that one intense workout would have. (Yes, 50 cups of caffeine could be lethal. Don’t try that at home.)

However, you may want to try drinking a cup of black coffee before you workout.

Caffeine is a stimulant that can give your muscles a jolt of energy, pushing you further in your workout. With this added energy, you can lift more at a higher intensity—which encourages de-methylation.

Caffeine hits its peak stimulation between 30 and 75 minutes of consumption. So try drinking a cup about one hour before your workout.


Plus, research found that drinking caffeine before a workout can help keep cravings in check while reducing caloric intake for the day. This can help boost your weight loss efforts. Two-for-one!

Why black coffee? Milk and sugar create a temporary sugar high. When your body starts falling from this high, it will lose all its energy and start to crash. This creates low energy that can kill your workout.

If you need to cut the bitterness of your coffee, try almond or cashew milk. This helps you avoid dairy while giving you healthy fats that can help improve your workout.

Other benefits of working out:

Exercise makes you healthier, stronger, and trimmer.

I think it’s time to start working out.

Conclusion

You know that exercising is important for your health. But it goes beyond just body fat, calories, muscle, and even organ health. Working out has a direct impact on the health of your genes—which is the foundation of your overall wellbeing.

You could be a professional athlete if you wanted to—as long as you altered your genes appropriately.

But even if you have no interest in a Super Bowl ring, exercise can improve your genetic makeup to help resist disease and illness.

Healthy genes make a healthy person. And exercise makes for healthy genes.

Not sure how to workout for optimal health? Or how to impact your genes towards overall wellness?

No worries.

That’s why I’m here.

Check out our Male 90X program, a genetic-based report and analysis that will help you unlock and achieve your maximum potential.

You can change your health, your genes, and your life right now.

Learn How To Leverage Your Genetics with the MALE 90X program.

In this eBook, Dr. Tracy Gapin unlocks the secrets to naturally increase testosterone and how to optimize your performance in the bedroom, the boardroom and beyond – by leveraging YOUR unique genetic blueprint.

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.

Conclusion

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. www.GapinInstitute.com

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

Epigenetics Series – Is Cancer Related To Your DNA?


Are we predisposed to cancer, based on our DNA?

Or do our lifestyles and choices primarily determine our health?

For years, doctors debated this question in a “black or white” fashion: either disease is predetermined in DNA or disease is determined by lifestyle.

Recently, though, doctors determined that the answer falls somewhere in the gray area between both sides.

Our risk of disease, especially cancer, is defined by the expression of our genes.  And the expression of our genes is defined by our lifestyle and environment.

This is where epigenetics has stepped in to answer questions about disease and illness that have stumped scientists for decades.

There is an intimate link between disease, genetics, and lifestyle that can’t be ignored.

These epigenetics findings declare resoundingly: you are not a slave to your genes.

You can take control of your own health and wellness, which can enable you to fight off disease and cancer at its root.

Let’s explore how epigenetics plays a role in cancer—and what you can do about it.

What is epigenetics?

In order to understand how epigenetics impacts cancer, we need to first understand the basics of epigenetics.

Epigenetics is the expression of your genetic sequence. You’re born with a certain DNA sequence, and that’s the same DNA you’ll have for life. However, the expression of those genes can change throughout the course of your life. This expression depends on which of your genes are active or inactive.

There are two primary epigenetic factors that impact the expression of your DNA sequence: DNA methylation and histone modifications. (There’s also RNA-associated silencing, which we won’t get into today.)

Methylation

DNA methylation occurs when a methyl group is added to DNA. Usually, it’s added to a specific part of the DNA sequence: on a cytosine nucleotide next to a guanine nucleotide linked to a phosphate.

This is called the CpG site. Keep this in mind, as we’ll be discussing the impact of methyl groups at the CpG site in our discussions of cancer and disease below.

Generally, methylation “turns off” or deactivates genes. More methylation equals greater silencing of the gene.


In some cases, this can be positive. For example, if you have a gene that puts you at high risk for disease, you would want it to be silenced with a methyl group.

However, you don’t want to silence genes that fight off disease or tumors. Silencing certain tumor-fighting genes is one of the key causes of cancer.

Histone modification

Histones are proteins that make up chromatin, which is the foundational component of DNA chromosomes. DNA wraps around histones, like thread around a spool. When these histones are modified, then the chromatin arrangement can be altered and misread.

There are two types of histone modification: acetylation and methylation.

When an acetyl is added to the histone (acetylation), it typically activates chromatin. Deacetylation, then, is associated with heterochromatin, which is a deactivated or suppressed expression of the gene.

Histone methylation also impacts the active and inactive regions of chromatin. For example, a methylation on lysine K9 with histone H3 is responsible for the inactivated X chromosome of females.

Any of these epigenetic factors, especially methylation, create abnormal activation or silencing of genes. This can put you at greater risk for cancer, disease, syndromes (especially chromosomal instabilities), and other serious illnesses.

So how do these epigenetic changes occur? What causes methylation or acetylation?

Environment and lifestyle dynamics have a direct impact on these epigenetic factors, which I’ll discuss further below.

How does epigenetics affect cancer?


One of the most forceful diseases of our time is cancer. While there’s still so much we don’t know about the growth and treatment of cancer, there is one thing we know for sure: genetics and epigenetics play a significant role in the development and progression of cancer.

In fact, study after study has proven that there are links between certain types of cancers and certain epigenetic modifications.

Epigenetic factors can suppress cancer-fighting genes.

All humans are programmed with certain genes. These genes are meant to keep us healthy and functioning.

For example, there’s a gene that helps fight off diseased cells (aka cancer cells). There’s another gene that suppresses tumor growth.

You want these healthy “fighter” genes to be active, so they can minimize your risk for cancer.

But if methylation or acetylation impacts these genes, then they can be deactivated. So if cancer strikes, your body is unable to fight off the diseased cells or spread of cancer. This then would leave you susceptible to cancer, which you may have otherwise been able to fight off had your healthy genes been activated.

Studies have even shown a proportional link between methylation levels and severity and prognosis of cancer.

For example, the GSTP1 gene is methylated in over 90% of prostate cancers.

An early study found that diseased tissue affected by colorectal cancer had less DNA methylation than normal tissue. This is because the methylated genes “turned off” or deactivated the tumor suppressor genes.

Methylation deactivates genes that are necessary to fight off cancer.

Methylation impacts cancer cell growth.

Moreover, methylation itself plays a role in how cancer develops. Methylation is involved in cell divisions, DNA repair, apoptosis (cell death), metastasis, cell detox, and more.

High levels of methylation (hypermethylation) indicate that diseased cells aren’t dying off and healthy cells aren’t generating fast enough. Thus, high methylation is a predictor—and potentially a cause—of cancer.

For example, hypermethylation in APC and RASSF1A genes are used as epigenetic markers for early detection of cancer, especially breast cancer.

Methylation causes microsatellite instability.

Microsatellite instability is linked to a number of cancers, including colorectal, endometrial, ovarian, and gastric cancers.

Microsatellites are repetitive DNA, they have certain strands of DNA  that are repeated within the genome. They’re common in normal individuals without disease.

Instability of microsatellites, though, is linked to chromosomal instability. This upsets the genetic function, creating a dangerous mutation.

Microsatellite instability is a direct cause of DNA methylation, especially methylation of the gene MLH1, which is the gene that repairs DNA. If the gene is methylated, then it is unable to properly repair your DNA when it becomes damaged by disease and cancer.

Researchers have seen microsatellite instability in a number of cancers, even occurring in 15% of colorectal cancers.

How can I prevent cancer with epigenetics? 

Genes are inherited. This means that your risk for cancer could come from your ancestors—just like your genes that suppress tumor growth and cell division come from your ancestors. 

But just because you inherit certain genes does not direct the course of your fate.

In fact, nearly half of all inherited genes related to cancer can be impacted by methylation.

And methylation is not inherited. Methylation and other epigenetic factors are proven responses to environmental stimuli including diet, toxins, pollutants, and other stressors.

This means you can take control of your risk for cancer by directing your epigenetic expression.

In fact, some doctors have even started building cancer-fighting programs—like my EDGE Blueprint Consult—based on epigenetics as potential chemopreventative measures.

You can change your health with certain lifestyle and diet choices, many of which I go through below.

  1. Get your folic acid.

Folate or folic acid is a B vitamin (B-9) that plays an important role in cell growth and function. It’s actually the foundation of a number of prenatal vitamins as a means of reducing the risk of birth defects.

Folate can play an important role in gene expression and DNA integrity and stability. Studies have shown that folate can help modulate DNA methylation. On the other hand, a folate deficiency may cause DNA methylation.

Learn more about folate’s role in epigenetics in section 3.1 here.


You can get folate through both diet and supplementation. You can find folate in:

  • Garbanzo beans (100% of the required daily dose)
  • Liver (55% DV)
  • Lentils (45% DV)
  • Pinto beans (37% DV)
  • Asparagus (33% DV)
  • Black-eyed peas (28% DV)
  • Beets (17% DV)
  • Avocado (15% DV)
  • Spinach (14% DV)
  • Broccoli (14% DV)

You’ll also receive folate in oranges, lemons, bananas, melons, and strawberries.

You can also take folic acid vitamins. The recommended daily amount of folate is 400 micrograms (mcg).

  1. Consume polyphenols.

Polyphenols are antioxidants, which help reduce the damage of cancer-causing free radicals. They help minimize cell damage and regulate methylation. There are four types of polyphenols: flavonoids, phenolic acids, benzoic acids, and stilbenes.

Green tea polyphenols have been shown to decrease the risk of colorectal cancer, pancreatic cancer, prostate cancer, and oesophageal cancer. It’s been shown to suppress methylation or demethylate TSG promoters, which helps protect against the spread of cancer.


Resveratrol has been shown to modify histone acetylation, as it works as a Silent Information Regulator 1 (SIRT1). It helps fight off cancer while maintaining the structural integrity of DNA. You can find resveratrol in blueberries, dark chocolate, red wine, peanuts, cranberries, and pistachios.

 

  1. Drink coffee. 

Caffeic acid is a type of polyphenol. It affects the bioavailability of SAM, which is a methyl donor (and required for methylation).

Some studies have shown that coffee consumption may be able to reduce the risk of cancer, especially progressive prostate cancer. In fact, one study found that coffee was a better regulator of methylation than even tea.

As with anything, though, you want to regulate your caffeine intake. A cup or two a day may help with methylation, but too much can have the opposite effect.

  1. Get sleep.

Sleep has a direct impact on epigenetic factors of methylation and histone acetylation. Learn more about the link between sleep and epigenetics here.

Sleep can literally help your body fight cancer. Tonight’s “all-nighter” could put you at risk for serious disease down the line. Get your Zs for optimal health.

  1. Cut the alcohol.

Alcohol consumption is directly linked to DNA methylation.

Over 20 studies have found that heavy alcohol consumption creates epigenetic modifications that can lead to disease and cancer.

One study, in particular, found that low folate intake and high alcohol intake had a significantly greater prevalence of hypermethylation, which was especially linked to colorectal cancer.

This doesn’t mean you need to cut out alcohol altogether necessarily. A glass of red wine can give you a boost of resveratrol and heart-healthy benefits. As with coffee, it’s the excess of alcohol that can cause genetic concerns. Stick to one glass daily at maximum.

  1. Eat a balanced diet.


Like sleep, nutrition has a direct impact on your genetics. What you put into your body can be the strongest predictor of future health—especially in regards to cancer.

Eating phytonutrients and vitamins is the only way to fight against inflammation, oxidative damage, imbalanced hormones, and more.

Learn about the importance of a rainbow diet for your epigenetic health.

  1. Minimize your stress.

Stress is a proven cause of DNA methylation. The more stress you have, the more it impacts your genetic expression.

In fact, stress has even been linked to cancer—but until recently, the cause of this link was always fuzzy. Epigenetics might be the “missing link” in the DNA.

Stress creates harmful free radicals while also causing methylation that suppresses cancer-fighting genes. This creates a double whammy that can cause progression of cancer.

Find out about the link between stress, epigenetics, and cancer here.

  1. Get more vitamin D.

Studies show that Vitamin D can reverse abnormal epigenetic modifications. Vitamin D has especially been linked to the development of breast cancer due to the role that vitamin D plays with estrogen.

Vitamin D is also linked to the development of prostate cancer.

  1. Workout.


Working out directly impacts your genes. Studies have shown that intense workouts can eliminate methyl groups in just one session. Daily exercise regulates ongoing methylation at a greater rate than even diet or sleep.

This means that you may be able to reduce your risk of cancer with intense, frequent exercises.

If you want to have improved overall health and optimal epigenetic expression, you need an exercise routine. 

Conclusion

Cancer is directly related to epigenetic expressions of your genes. But you can control this expression with lifestyle changes that minimize methylation and acetylation.

It’s time to sign up for our G1 Performance Health program to start experiencing the health and vitality you’ve always dreamed of.

Disease doesn’t wait—so why are you?

Sign up now to start living.

How to Treat Peyronie’s Disease


If you have a bent or curved penis, you may be dealing with Peyronie’s disease.

Between 1 and 23% of men over age 40 deal with Peyronie’s disease at some point. Although it’s a benign condition, it can be painful and make sexual intercourse unbearable.

And I’m a firm believer in the importance of sex for a happy and healthy life.

To ensure you are living to full sexual vitality, let’s take a look at the basics of Peyronie’s: what it is, what causes it, and how you can treat it to regain your sexual prowess.

What is Peyronie’s disease?

Peyronie’s is an inflammatory condition that causes the curvature or deforming of the penis. With the disease, the penis can be bent at an angle ranging from 10 to 90 degrees, and it can bend up, down, or to either side.

It’s normal for a man’s penis to curve slightly. If you have a bend in your penis, don’t panic, especially if you’ve had that bend your entire life. 


Peyronie’s is when the penis bends due to an accumulation of fibrous scar tissue. So, in most cases, this is a new or unexpected bend in the penis.

But Peyronie’s is more than just a cosmetic concern. It can impact sexual performance and cause debilitating pain. A lot of men with Peyronie’s have so much pain that they can’t have sex.

(But not always. You can have Peyronie’s and still have a satisfactory sex life.)

Peyronie’s disease may also lead to high levels of stress and anxiety. That makes sense. It’s easy to get stressed if you look down and see your penis is bent…

But don’t stress yet. Peyronie’s is treatable—and it may even go away on its own!

What are the symptoms of Peyronie’s disease?

Peyronie’s onset can be sudden or gradual. You might wake up one day (with a morning erection) and see a bent, painful penis. Or you might find that over the course of a few months, your penis slowly stops straightening or functioning like it used to.

The top symptoms of Peyronie’s include:

  • Bent or curved penis
  • Penis pain during erection and orgasm (sometimes when flaccid as well)
  • Lumps in the penis (cased by scar tissue)
  • Erectile dysfunction
  • Loss of penis length (sometimes)

Peyronie’s can sometimes cause erectile dysfunction as well. The bend in the penis can be so painful that it can make getting or maintaining an erection nearly impossible. It can also create performance anxiety due to self-image concerns. Learn more about the causes of erectile dysfunction here.

What causes Peyronie’s disease?

Peyronie’s occurs from a formation of scar tissue in the penis. Scar tissue forms as a healing response to some sort of injury. Thus, in most cases, Peyronie’s is caused by some sort of injury or trauma to the penis.

This “injury” can be a sporting accident, car accident, or even a sex incident.

The injury causes damage to the capillaries (small blood vessels) in the penis. The penis has two sponge-like tubes on either side called the corpus cavernosum. These are filled with capillaries that engorge with blood in order to have an erection. If the vessels are damaged, blood can’t flow to the penis for an erection.

Some scar tissue may form in order to heal these capillaries. If this scar tissue sticks around, it could lead to Peyronie’s disease.


The penis is surrounded in a casing of skin that’s elastic and flexible. This skin stretches when the penis is erect. However, if there’s scar tissue in the penis, the casing can’t stretch as far.

When the penis becomes erect, the skin has to stretch out to accommodate the erection. But the scarred part can’t stretch. Thus, the scarred part pulls down that side of the penis to keep it bent.

Scarring on the top of the penis will bend it upwards, scarring below will bend it downwards, and scarring on the side will bend it in that direction.

You’ll sometimes see scar tissue referred to as “plaque.” This simply means there’s a buildup of gunk in the penis, which is what’s causing it to bend.

However, there can be other cases of men with Peyronie’s who did not suffer trauma to the penis.

Risk Factors

There are other risk factors for Peyronie’s as well. For example, men with Dupuytren’s contracture, which is a connective tissue disorder, may often have concerns with Peyronie’s.

Age may also play a role, as it becomes harder for our bodies to heal as we age. (Even though most men with Peyronie’s are over age 40, about 8-10% of men with the disease are under age 40.)

Another potential risk factor for Peyronie’s is the treatment for prostate cancer, like a radical prostatectomy or radiation therapy. This is likely because treatment can obstruct the penile blood vessels. These incite the body to go through the healing process, which can include scarring—and scarring can cause Peyronie’s.

How do I know if I have Peyronie’s?

If you have any of the above symptoms, like a bent penis or pain with erection, or you recently had a trauma to the penis, it might be time to visit your doctor.

He will do a physical exam to measure the curvature of the penis. He will be able to identify the location and amount of scar tissue with the examination as well.

In some cases, you may need an ultrasound or X-ray to pinpoint how much and where the scar tissue is exactly located. This is especially important if you’ve elected to have surgery (which I’ll discuss below).

If you’re diagnosed with Peyronie’s disease, you have several options for treatment. This can help reduce pain and make sex possible—and enjoyable—once again.

Keep in mind that the first six months of Peyronie’s symptoms are the most painful. Usually, though, the pain will start to go away without treatment. Because of this, a lot of doctors will wait for 6 to 12 months before attempting to treat Peyronie’s. It’s preferable to wait and see if your body will heal the plaque on its own.

If not, you’ll then have a discussion about treatment options.

How is Peyronie’s treated?

  1. Medication

Most medications for Peyronie’s are injected directly into the penis, not ingested.

There is only one FDA approved medication for Peyronies. Xiaflex, clostridium hystolyticum, is a series of penile injections that help breakdown the buildup of collagen. This can “loosen the gunk” in your penis to return it to its natural elasticity. It’s typically only recommended or prescribed for men with a curvature of more than 30 degrees.

Some doctors will prescribe interferon, which helps break down the fibrous tissue. It may also help reduce swelling and pain.

Verapamil is another possible option. This is a hypertension therapy medication that stimulates the activity of collagens, which plays a role in wound healing.

Keep in mind that these injection medications put a new incision in the penis. This perforation itself requires healing—which could further cause the growth of scar tissue. And scar tissue can lead to Peyronie’s.

  1. Anti-inflammatories

Anti-inflammatories are a type of medication usually taken orally. Some are prescription but many are over-the-counter. The goal of anti-inflammatory medication is to reduce pain and discomfort associated with Peyronie’s. These usually can’t reduce scarring or fix the curve, though.

If you have only a slight curve, your doctor might prescribe anti-inflammatories to temporarily relieve discomfort. When the pain goes away, you may not need treatment if the curve isn’t that severe.

  1. Shockwave therapy

Doctors have started to use shockwave therapy as a means of breaking up scar tissue. This hasn’t been proven as a continuous success, but it works for some patients.

How does shockwave therapy work? Imagine the Hulk just pounded his fist on the ground near a building. The building shakes a bit but stays intact. However, some of the coffee cups fell off the desks, some of the chairs fell over, and some of the ceiling tiles broke loose.


This is how shockwave therapy works (sort of). It uses waves to break up the scar tissue inside to help rid the body of backup and plaque.

  1. Iontophoresis

Iontophoresis uses a weak electrical current to deliver medication through the skin. This allows the medication to be delivered in a targeted area of the penis without an incision. This is only in the trial phases and hasn’t proven successful yet.

  1. Vacuum Devices

Some doctors will use a vacuum device to pull the penis outwards. This helps break up the tissue and straighten the penis. Vacuum devices are sometimes used in the treatment of erectile dysfunction as well.

However, it’s important to note that vacuum devices have a high rate of injury, meaning you could actually worsen your Peyronie’s if the vacuuming doesn’t go well.

  1. Penile therapy

You may need to put your penis through therapy to help rehabilitate it back to life. Therapy is especially recommended for patients taking medication like Xiaflex.

There are two penis exercises that can help get rid of pain and scarring.

When not erect, stretch the penis by gently pulling on it. Do this three times daily for thirty seconds each. This can help break up scar tissue in a temperate way.

You can also gently straighten your penis when experiencing a spontaneous erection. If your penis is curving to the left, pull it gently to the right during erection and vice versa. Do this for 30 seconds once daily.

  1. Nesbit procedure

The Nesbit procedure is the most recommended surgery for Peyronie’s. The doctor will remove or pinch the tissue where there’s scarring or plaque. This gets rid of the tissue, which frees the penis to bend and flex as it used to.

Although it’s the most successful reconstructive procedure, it also causes a shortening of the penis. Thus, it’s usually reserved for men who have adequate length, don’t suffer from erectile dysfunction, and don’t have any other nonsurgical options.

  1. Vein graft

Some doctors will do a plaque incision with a vein graft. This is especially common for shorter penises, those with a more severe curve, or those with an hourglass shape. This procedure puts an incision in the plaque and then grafts a vein in that area.

In this procedure, the surgeon may actually change the size of your penis. They might shorten the unaffected side, which pulls the penis back to be even on both sides. But this will shorten the length of the penis.

They may also lengthen the affected side where there’s scar tissue; they do this by creating cuts and grafts in the tissue. But this has a higher risk of impotence.


I don’t usually recommend these for my patients. There is a high risk for loss of sensation and erectile function, and it may cause an irreversible shortening of the penis. Plus, the body may again create more scar tissue around that incision, causing the Peyronie’s problem again.

  1. Prosthetic implant

You can put an implant in your penis, like those used for erectile dysfunction. This can help strengthen the curve of the penis while increasing the hardness of erections.

The implant is put in the spongy tissue that gets filled with blood during sexual arousal.

There are two types of implants. The permanent implant creates a semi-rigid penis; this can be cumbersome in daily life, but it’s enough for sexual intercourse. The inflatable implant is activated by a pump and creates a more natural erection, but you have to pump it in your penis right before having sex. This isn’t always the sexiest foreplay.

Nevertheless, implants can help improve rigidity and curvature without impacting the length of the penis or creating new incisions that require healing.

  1. Lifestyle changes

It’s also important to note that lifestyle changes have a positive impact on Peyronie’s disease. There is a link between lifestyle changes that are used to treat erectile dysfunction and treatment of Peyronie’s. For example, quitting smoking and exercising more frequently may be able to help the body better heal.

Learn more about treating your ED and Peyronie’s with lifestyle changes here.

Other treatments

Researchers are looking at other treatment methods as well, but these aren’t proven yet. For example, one study found that coenzyme Q10 can reduce penile curvature and another study found that acetyl-l-carnitine could help treat early Peyronie’s disease.

Vitamin E is another natural potential solution for Peyronie’s. It’s somewhat controversial, but I’ve seen success with a number of my patients using vitamin E as it helps to minimize pain and reduce plaque buildup. I will often recommend it to my patients because it’s cheap and easy–and it’s a necessary vitamin that everyone needs!

Is Peyronie’s curable?

Peyronie’s can be curable, but not always. Medication and surgery can show great results, but for some men, there is no permanent cure. Nevertheless, treatments can reduce pain and improve quality of life.

With certain treatments, you can have a more satisfying sexual performance and improved self-esteem, once again.

Bottom line

Peyronie’s disease is treatable. There are a number of options to help manage your pain and restore your sexual function.

You can and should have a healthy, happy sex life.

You deserve it.

If you want to restore your sex life to its youthful vigor, sign up for our G1 Performance Health program.

With an G1 Performance Health Consult, I’ll give you lifestyle changes that can help rejuvenate your sex life and health in weeks.

Don’t wait to have the healthy, sexy life you’ve dreamed of.

Epigenetics Series: How does stress affect your genes?


Could your genes and stress be related? Is stress passed down from generation to generation?

Recent research shows that stress may alter our genes in a way that’s linked to mental and physical illnesses. These stress-induced illnesses may even be hereditary, meaning the trauma of our ancestors impacts our contemporary genetic expression. 

How is stress related to your genes? Why is stress such a problem for health?

And what can you do about it to take control of your health?   

What is stress?

What’s the first thing you think of when you think of “stress?”

Maybe you instantly think of a project you’re working on at your job or a loan you’re trying to pay off. You may even think of public speaking or skydiving.

Interestingly, when we think of “stress,” we automatically think of situations. We think of instances where our bodies are stressed. These are uncomfortable or challenging situations that push our bodies and brains to new places.

These situations cause us “stress.”

In reality, though, stress itself is a response to these situations.

When these situations occur, our bodies release stress hormones called glucocorticoids. The principal glucocorticoid is cortisol, otherwise called “the stress hormone.”

There are two types of stress: acute and chronic.

Acute stress

Acute stress occurs in the short-term. This is when you’re met with a challenging situation that you have to respond to in some way. To overcome this stressor, your body releases a burst of glucocorticoids.

Glucocorticoids prepare your body to tackle the stressor. For example, your heart might start pumping blood faster to give your body more oxygen; your eyes might dilate to see more around you, and your hands and feet might tingle because they’re receiving more blood (in case you need to fight or flee).  

These stress responses are often dubbed as symptoms of “anxiety.” But in the short-term, these hormones can actually give us a biological advantage. For example, they would allow us to fight or flee a bear we come in contact with. In more practical terms today, this response could also make us more alert and energized to give a speech or take a test.

In short spurts, glucocorticoids are manageable and healthy. They can help you tackle a situation with confidence and determination.

It’s when glucocorticoids flood our bloodstream for an extended period of time that they become an issue.

Chronic stress

Chronic stress is long-term. This is caused generally by ongoing stressful situations, like a career you hate, a debt you can’t pay, or an ongoing divorce. Chronic stress can also be the result of PTSD. Even if you aren’t currently going through the stressor, memories of that trauma can continue releasing glucocorticoids for months or years.

Chronic stress causes high levels of stress hormones for an extended period of time. This damages the endocrine system by unbalancing hormones, tiring the body, and fatiguing organ function.

In fact, chronic stress can even negatively impact your genetic expression.

Moreover, this altered gene expression can be passed down from generation-to-generation.

Before we get into how chronic stress alters epigenetic expression, let’s first take a look at why stress is bad for us.

Why is stress harmful?

Stress kills. Stress has been linked to:

Chronic stress can literally burn out your body. Your adrenal glands, which produce cortisol, get fatigued and don’t function properly. The oxidative stress caused by these stressors creates harmful free radicals that severely damage your cells. This accelerates the aging process, damages the immune system, and impacts cognitive function.

Stress is linked to just about every disease—big or small. You’re even more likely to catch a common cold if you’re stressed.

Cortisol and testosterone

Stress also has a direct impact on your sexual health.

If you’re suffering from low libido and low testosterone, it may be because you’re stressed.

Numerous studies have shown that high levels of cortisol are directly linked to low levels of testosterone. There is especially a link between stress and severe trauma with PTSD. Higher cortisol in stressful situations drastically lowers testosterone.

When your cortisol goes up, your testosterone goes down.


Why does higher cortisol mean lower testosterone?

There are likely a number of hormonal pathways that create this hormonal relationship. To simplify it, we can look at the building blocks of cortisol and testosterone synthesis.

The body uses cholesterol to produce cortisol. Cholesterol is also a necessary part of testosterone synthesis. When stress levels increase, all of your body’s cholesterol goes to produce cortisol. This leaves no cholesterol left to produce testosterone.

Testosterone is a critical hormone in healthy adult males. Low testosterone is associated with decreased sex drive, erectile dysfunction, depression, anxiety, weight gain, reduced muscle mass, cognitive impairment, arthritis, increased risk of heart disease, and more.

Low levels of testosterone kill your energy, productivity, enjoyment, and health. And low levels of T are a direct result of high cortisol and high stress.

Chronic stress not only impacts our hormones but also our genes. High levels of cortisol and low levels of testosterone can alter the way our DNA is expressed, putting us at risk for disease and illness.

How does stress alter your epigenetic expression?

Epigenetics involves two key genetic alterations: DNA methylation and histone acetylation. DNA methylation adds a methyl group to the end of a DNA structure, and histone acetylation adds an acetyl to the end of the histone binding. These additions can either activate or deactivate certain genes.

Research has shown that stress causes both methylation and acetylation on a variety of genes, especially neurological genes (those in the brain).  

DNA methylation and stress

One study found that certain psychological stressors can cause DNA methylation of certain genes. For example, war trauma and physical abuse caused DNA methylation to occur on genes that activate damaging psychiatric disorders.

A study of Cushing’s Syndrome, which is caused by excess cortisol production, found genome-wide changes with regards to DNA methylation. They discovered that individuals with high cortisol levels had less DNA methylation compared to healthy individuals.


DNA methylation suppresses the expression of genes. In this way, certain harmful genetic expressions need DNA methylation in order to be suppressed. For example, in the study, the gene for psychiatric issues remained active because stress kept those genes “turned on;” this caused a number of CS patients to suffer from mental illness at a higher rate.

Research at Johns Hopkins found that mice given corticosterone appeared more anxious during a maze test. When testing their gene methylation levels, they found altered expressions in three of the five HPA axis genes.

They especially found higher levels of Fkbp5, which is the molecular complex that interacts with the glucocorticoid receptor. Genetic variations in Fkbp5 have previously been associated with PTSD and mood disorders.

transform-your-health-with-dna-2

Overall stress and genes

Basically, stress boosts cortisol and other glucocorticoids. These hormones impact histone coding and DNA methylation, activating genes of illness while deactivating healthy-suppressive genes.

Stress also plays an important role in those genes that control memory and cognitive function. Too much cortisol and these genes “turn off,” causing serious psychological and behavioral concerns.

Glucocorticoids, like the stress hormone cortisol, alter the genetic expression in the brain. Thus, any cortisol-boosting situation—like anxiety, PTSD, depression, and stress—can impact epigenetic chemical tags.

Thus, prolonged stress causes significant epigenetic changes that can drastically impact mental and physical wellbeing.

Stress doesn’t just alter your own genes. These epigenetic expressions and psychological concerns can be passed on for generations as well…

How does stress impact your children’s genes?

That’s right. You can pass your stress on to your children.

Studies have shown that environmental conditions of previous generations impact the expression of our current genes as well.


For example, one study found that daughters of women who experienced the Dutch famine were twice as likely to develop schizophrenia. The daughters did not go through the famine themselves, but their mother’s trauma was genetically passed down, increasing the offspring’s risk of mental illness.

Other studies have shown that extreme stress during pregnancy, like living through the 9/11 attacks, can pass the experience on to the child. These children report depression, anxiety, and poor coping mechanisms at a much higher rate than parents who did not live through extreme stress.

This is true even when the children are well cared for. A study of rats found that parents who experienced epigenetic-altering stress passed this genetic structure on to their pups and grand pups—even if they’re pups were cared for and loved in early life.

Although these altered genetic expressions are hereditary, they’re not permanent.

In fact, you can reverse stress-related DNA changes with environmental and lifestyle factors.  

A study of identical twins looked at how environment and trauma impacted epigenetic flags. Although the siblings were genetically identical, their epigenetics changed over time. One twin had depression, anxiety, and obesity while the other did not. This is likely because the latter twin was able to change his epigenetics in a way that suppressed the genes for those diseases.

We have power over our epigenetics.

You can deactivate the stress-related genetic expression that you may have inherited from your family.

And you can prevent the activation of your own stress-induced DNA methylation.

How can you reverse stress-induced genetic risk factors?

  1. Meditate.

One of the easiest and most effective ways to combat high stress is through meditation. Relaxation practices have been shown to reduce cortisol and increase testosterone. In fact, even just four months of meditation practice can help reset hormone levels and improve stress response.

I recommend taking a yoga class and learning deep breathing exercises. You should also get outside to meditate and relax. Studies show that taking a walk in nature is linked to lower cortisol levels. Fresh air helps calm the mind and body—and gets you to exercise as well.  

  1. Workout.

Working out has a direct impact on mood and cortisol. Working out releases endorphins, which makes you happier and less stressed.

High-intensity interval training boosts testosterone and decreases cortisol. Learn more about using HIIT to lower cortisol and increase T here.

This decrease in cortisol has actually been shown to boost cognitive function and improve behavior and mood.  

However, if you have high levels of stress, an intense workout might worsen the problem by boosting cortisol in the short-term. This cortisol increase isn’t harmful to your genes, but it can increase levels of anxiety and tension in individuals already experiencing high levels of stress.

Plus, losing weight and fat can help reduce stress. Moreover, body fat increases estrogen, which decreases T levels. This causes lower testosterone, and low T, in turn, leads to increased body fat and reduced muscle mass—which further impacts stress. It becomes an unhealthy cycle of weight gain, low T, and stress!

  1. Eat more carbs.

People tend to shy away from carbs because they “make you gain weight.” However, a diet that’s too low in carbs can actually make you gain weight by increasing cortisol levels.

Carbohydrates actually help reduce cortisol levels, especially post-workout.

However, don’t go guzzling carbs when you’re stressed, as too many carbs will cause weight gain and this can further increase cortisol and lower testosterone.

It simply means you want to maintain a balance of macronutrients: proteins, fats, and carbs. Studies have shown that higher protein diets lead to high cortisol levels, while a strong ratio of protein to carbs creates the most balanced hormones.

Click to learn more about the dangers of an all-protein diet—and why you need carbs.

  1. Get more vitamin C.


Vitamin C has been linked to reduced cortisol production, especially after an intense workout. Vitamin C is also a great testosterone booster.

One study found that vitamin C actually regenerated 58% of damaged testosterone molecules. It also helps with sperm quality, motility, and volume for improved sexual health. Boost your testosterone and you can help reduce your cortisol and stress.  

You can find vitamin C in a number of healthy foods, like citrus, guava, red peppers, strawberries, and papaya.

  1. Sleep more.

Sleep helps reset your hormone levels, reducing cortisol and increasing testosterone.

In fact, if you don’t sleep enough, your cortisol levels rise astronomically.

Cortisol levels naturally rise slightly in the morning to help us wake up and prepare for the day. In reverse, cortisol drops at night to help us sleep.

However, if your body doesn’t drop cortisol at night, you’ll deal with insomnia and late-night anxiety. You’ll also have increased levels of cortisol in the morning that can cause severe, chronic stress whenever you’re awake.  

Sleep is critical to balance hormones, reduce stress, and restore your body’s natural health.

Learn more about how sleep impacts your epigenetics here.

  1. Stand in power poses.

Studies have shown that you can increase testosterone by 20% and reduce cortisol by 25% simply by standing in a “power pose” for two minutes. The researchers concluded that you can change your brain and hormonal chemistry through body language and behavior.

Simply pretending to be powerful and stress-free will make you powerful and stress-free!  

Conclusion

Stress impacts our behavioral epigenetics. Traumatic experiences in our past—and in our ancestors’ past—can scar our DNA. Although we can inherit stress-induced genetic expressions, we can also reverse this process as well. With certain lifestyle and environmental changes, you can reduce your stress and reset your genetics for a healthier expression.

Are you ready to change your genes?

Work With Me

You’ll learn how to change your environment and lifestyle to reduce your risk of major diseases… and finally, have the energy and health you crave!

Upgrade to Male™ 2.0 – Schedule a Consult!

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

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

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

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

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

COMING SOON TO AMAZON

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

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