Food for Athletes: Fueling for Performance

Food for athletes, fueling performance | Gapin Institute

Food for Athletes: Fueling for Performance

When it comes to living a healthy lifestyle, two fundamental pillars are nutrition and physical activity. These can contribute to a lowered risk of so many physical diseases and conditions along with improved mental health and well-being. Healthy dietary recommendations include minimum levels of nutrients you need every day. These include protein, healthy fats, vitamins, and minerals. But there are some additional nutrition recommendations for athletes, whether you’re competitive or recreational.

Fueling your body for performance is going to play a key role to help you reach or exceed your fitness goals. When it comes to activity, the 2018 Physical Activity Guidelines for Americans recommends about 30 minutes of activity 5 days each week (or about 150 minutes per week). You may do that much activity, or you may do much more.

The nutrition recommendations I’m sharing in this article apply to both dedicated, competitive athletes looking for an edge over the competition, as well as recreational “weekend warriors.” Whichever scenario you’re in, if you are active, you need to know these. Read on to learn many of the foods that are filled with the energy and nutrients necessary for training and adequate recovery—and the ideal timing so you know when to consume them.

Nutrients for Athletic Performance | Gapin Institute

Nutrients for athletic performance

There are several nutrients to pay attention to when you’re being physically active including fluids, calories, carbohydrates, and protein.

Fluids

Water is the most important nutrient for athletic performance because it keeps the body hydrated and at the right temperature. During one hour of vigorous exercise, your body can lose several liters of sweat. As little as a two percent drop in hydration can negatively impact your performance.

How do you know how much fluid to drink? In general, clear urine is a sign of adequate hydration, so keep this in mind and be sure to drink plenty of fluids even if you won’t be exercising right away. And when you are exercising, drink the recommended amounts at the recommended times outlined in the section below, even if you don’t feel thirsty.

Calories

If you’re very physically active, you’re going to need more calories than someone who is not very active. You need fuel to provide your body with the strength and energy it needs to perform. But, be careful. People tend to overestimate the number of calories burned during their workouts, so be sure not to take in too many extra calories.

For example, a competitive male athlete needs 2,400-3,000 calories per day, and a competitive female athlete needs 2,200-2,700 calories per day. If you’re not competitive, you don’t need this many.

Carbohydrates

Carbohydrates are the fuel your muscles burn when they are working.

There are two types of carbohydrates: simple and complex. Simple carbohydrates are sugars found in sodas and sweetened foods and often provide a lot of energy, but rarely provide many vitamins or minerals. Simple carbohydrates are also found in white pastas, breads, and cereals. Complex carbohydrates, on the other hand, are starches and contain more nutrients including vitamins, minerals, and fiber. Examples of foods with complex carbohydrates include fruits, starchy vegetables, whole grains, legumes, nuts, and seeds.

For your everyday carbohydrate needs, stick to complex carbohydrates. However, when it comes to vigorous exercise, simple carbohydrates can be used before, during, and after an intense workout. This is because more intense exercise needs more carbohydrates to immediately burn as fuel. Having simple carbohydrates helps you feel more energized before a workout, work harder, and recover faster, but they’re not recommended as your primary source of carbohydrates.

Protein

Protein is an essential component of muscles (in addition to its importance for other functions such as tissue repair, bones, immunity, enzymes, neurotransmitters, etc.) and that’s why your protein intake is particularly important if you’re focusing on muscle-building resistance exercises. Also, once carbohydrate stores are used up, your body can turn to protein as an alternative fuel source. That’s why some athletes need more protein than non-athletes. For example, many athletes need up to 2 grams protein/kg/day, or if doing intense training, then up to 2.2 grams protein/kg/day.

This doesn’t mean that you need to focus on high-protein foods or use protein supplements if you’re eating enough calories. That’s because most Americans already eat twice as much protein as they really need. Recommended sources of protein include lean meats, eggs, dairy, nuts, and legumes.

Nutrition Working Out | Gapin Institute

Nutrition for different types of exercise

By consistently eating a range of nutrient-dense foods and staying hydrated, you can continue to improve your performance (and health) over time. Here are a few key nutrition recommendations on how to fuel yourself for performance depending on the type of workout you’re doing and how long it’s going to last.

Before any workout

To avoid dehydration, drink about 2 cups of water about 2 hours before your workout.

PRO TIP: If you want to measure the approximate amount of fluids you are losing by working out, weigh yourself immediately before and after your workout. The difference in weight will be mostly due to the amount of water lost so you can follow the guidelines below on what to consume after your workout to replace those fluids.

When it comes to food if your goal is to improve your athletic performance, say for a big game, don’t exercise on an empty stomach. Have a small meal, ideally with fibrous carbohydrates and only small amounts of fat, about 60-90 minutes beforehand.

If you’re going to work out for less than one hour

Water is your fluid of choice. Drink up to 1 cup every 15-20 minutes throughout your workout.

If you’re going to work out for more than one hour

Before you get started, have some carbohydrates and limit the amount of fat you consume. That might look like a glass of juice, cup of yogurt, or an English muffin with jam.

If your 60+ minutes of activity is going to be an intense aerobic workout, you’re also going to want to have lots of fluids and some carbohydrates during that time. Drink up to 1 cup of water every 15-20 minutes for the first hour.

For your second and subsequent hours, you are going to need to replace lost electrolytes and carbohydrates. It is at this point where you can switch your fluid to a sports drink if you want to. Aim for 5-10 ounces every 15-20 minutes. If you choose to stick with water (instead of a sports drink) for your second hour and beyond, add in some food sources of electrolytes and carbohydrates such as 2-3 handfuls of pretzels or a half of a cup of low-fat granola.

After any workout

Exercise depletes the stores of fluids and energy in your body. Depending on how hard you worked out, you may need to top it up. In general, replace the weight you lost during your training session with fluids. This means that for every pound you lose exercising, drink about 3 cups of fluid within the next 6 hours.

If you were active for less than 60 minutes, you can replace your lost fluid weight with water. If you trained for more than 90 minutes, you’re going to want to have more carbohydrates with a bit of protein two hours later. This can be a sports bar, trail mix with nuts, or yogurt with granola.

Trail mix nutrition | Gapin Institute

Final Thoughts

Whether you’re a seasoned competitive athlete or a recreational “weekend warrior,” fueling your body properly can improve your performance. The first nutrient to consider is water, so be sure to hydrate before, during, and after your workout as recommended. It’s also important to take in enough calories, carbohydrates, and proteins because these will help power your workout, replenish lost nutrients, and give your body the substances it needs to repair itself afterward.

If you’re wondering whether you may need to change up the way you’re hydrating and fueling your physical activities, reach out to me and my team for a free consult! We can review your activity levels, health goals, nutritional status, and more.

References

Bernardot, D. (2018, December 4). American College of Sports Medicine. Ten things you need to know about sports nutrition. https://www.acsm.org/home/featured-blogs—homepage/acsm-blog/2018/12/04/ten-sports-nutrition-facts

Centers for Disease Control and Prevention. (2020, October 7). How much physical activity do adults need? https://www.cdc.gov/physicalactivity/basics/adults/index.htm

Clark, N. (2019, June 18). American College of Sports Medicine. The athlete’s kitchen: Sports nutrition myths busted! https://www.acsm.org/all-blog-posts/acsm-blog/acsm-blog/2019/06/18/sports-nutrition-myths-busted

Clifford, J. and Maloney, K. (n.d.) Colorado State University Extension. Nutrition for the Athlete – 9.362 https://extension.colostate.edu/topic-areas/nutrition-food-safety-health/nutrition-for-the-athlete-9-362/

MedlinePlus. (2019, May 13). Nutrition and athletic performance. https://medlineplus.gov/ency/article/002458.htm

Murray, B. (2019, March 14). American College of Sports Medicine. Everyday nutrition vs. performance nutrition: Clarifying the carbohydrate confusion. https://www.acsm.org/all-blog-posts/certification-blog/acsm-certified-blog/2019/03/14/nutrition-vs.-performance-nutrition-carbohydrate-confusion

Richards, L. (2021, April 20). Medical News Today. Nutrition and athletic performance: What to consider. https://www.medicalnewstoday.com/articles/nutrition-for-athletes

University of Wisconsin School of Medicine and Public Health. (2019, March 4). Eating for peak athletic performance. https://www.uwhealth.org/news/eating-for-peak-athletic-performance

How You Can Become A Biohacking Expert

Biohacking to optimize men's health

Biohacking is an incredible way for intelligent men to take their health and lives to the next level. You can essentially learn and “hack” your own body to be more productive, energetic, and vital.

But there’s a lot of material about biohacking out there… and not a lot of clarity.

So how do you know which hacks will and won’t work for your body? Which biohacks are actually going to affect your biology?

In this article, I’m going to give you some pointers to start navigating the vast and overwhelming world of biohacking, so you can become an expert safely, swiftly, and successfully.

So let’s start hacking!

What is biohacking?

Biohacking is, in essence, hacking your biology. It’s a form of self-improvement outside the conventional box of medicine.

Our bodies are affected by everything around us: food, environment, genetics, movement, and even our belief systems. You’ll even have a different biological response based on smells, sounds, and feelings around you. Your brain responds differently to jazz than to techno than to oldies rock. Your body is more energetic in certain lights than in others.

But not everyone is affected the same way by the same factors. Our bodies are complicated and unique.

Optimize your Health with Dr Tracy Gapin. The body is a complex system.

Biohacking has shown the medical world something invaluable. Humans are more than their genetic blueprint. We’re even more than our food. We are the sum of the entire world around us.

Even more importantly, biohacking tells us that we have control over our health, wellbeing, and life. You can change the variables to impact how your body reacts in certain situations.

So how can you get started with biohacking?

Biohacking isn’t consistent

This is where we lose a lot of men who aren’t committed enough to keep going. Because there aren’t any right or wrong answers when it comes to biohacking. It’s not black and white. It’s a lot of trial and error, which can feel exhausting at first.

Everyone has a different body composition, which means everyone will have different biohacking needs and reactions. As a basic example, you might need 1,800 calories in a day to maintain your weight, but your buddy might need 2,400 calories to maintain the same weight. Or you have a deficiency in vitamin D, while your buddy gets a lot of sun but is deficient in vitamin B12.

Everyone’s needs are uniquely theirs, which means their biohacking plan has to be personalized as well.

Get your edge back. A men's health and precision performance program.

Moreover, everything we do works together—or works against each other. The food you eat impacts your supplements and medications, which affects your fasting days, which impacts your workouts. There are endless variables, which can make it even harder to keep track of it all.

That’s why you have to keep track of it all. You want to do your research to see which biohacks might work for you, and then you want to keep a record to see if they actually are or aren’t working effectively for you.

In the rest of this article, I’ll teach you how to research and discover biohacks and then how to maintain records to determine their efficacy for you.

(I’ve repeated the phrase “for you” a lot because I want to emphasize that biohacking is an entirely personal process, designed and crafted FOR YOU.)

Researching biohacks

Determine what you want to improve.

You don’t want to just start throwing around biohacks and hoping one sticks. Think about which area(s) of your health you want to change. Create a list, and pick the one or two that are most important to you for the time being. For example, you might want to boost your productivity. When you boil “productivity” down, you really want more focus and attention so you can be more productive during the day. Now you have your starting point for your research!

Read studies.

Real research is the best research. You want to pull the majority of your info from legitimate studies and experts, like PubMed or ScienceDirect.

Still, keep in mind that experts aren’t perfect and no study is fool proof. Everyone’s biology is different, which means your reaction could be completely different than those in the study.

Research is constantly changing as well. Different methods and processes can come out with different results that may or may not have an impact on you specifically.

Plus, studies are made to isolate variables. So if they’re looking at the effects of vitamin C, they’ll remove all other supplements and variables so they can see just what the impacts of vitamin C are alone. That means if you take vitamin C and vitamins D and B12, you might see a different effect than isolated vitamin C.

Studies are a great way to determine the safety of a biohack and how it might impact your body, but even the strongest research won’t give you the full story. Your body is a system of interdependent networks, and nothing works in isolation—so studies in isolation also aren’t the end-all-be-all. You’ll need to try it for yourself and keep a log of your results to truly understand the impact (which I’ll dive into more below).

No amount of research will give you complete certainty.  


Look at online communities.

There are thousands of online health forums—some better than others. Forums, communities, and Facebook groups like Smart Men’s Health, are a great place to get ideas and see how people like you are implementing biohacks in their daily lives. This is a cool way to learn more about your interests and get an “inside scoop” in the biohacking world.  

As always, though, use your judgment. Everyone has the right to their opinion—but you don’t need to listen to all of them. Take in opinions and ideas, and then formulate your own.

Take notes.

The more notes you have, the better. As you’re researching, it can and will get overwhelming at times. There are going to be hundreds of experts contradicting one another. Everyone has an opinion, and those opinions may or may not be legitimate.

You could spend hours getting lost in the research. But note taking can help narrow your search and focus on those areas that matter most to you. Plus, you’ll have notes you can draw on moving forward if you choose to try out the biohack. This can be really useful when you’re looking at the effects of the biohack.

Most importantly: take note of safety. Don’t try a biohack if there are any cautions or dangers that are known and present.

What do you care about?

When doing your research, you especially want to take note of the following information, especially with regards to supplements.

Method: What are the best ways to utilize this supplement or hack? For example, supplementing with folate is healthy. But most formulas use folic acid, which doesn’t replace bioavailable folate. In fact, folic acid may cause methylation, which can impact your epigenetic expression. Another example might be B12 vitamins versus B12 shots, which can have completely different reactions based on the rest of your regimen. While researching, you want to research how different forms of utilization impact safety and efficacy.

Ingredients: Every single ingredient on the label matters. No supplement is completely isolated without inactive ingredients. So you want to take different ingredients and variables into account, especially with regards to your supplements. Keep in mind that there are no standards for supplements, so manufacturers may not even list all of the ingredients (especially if they’re toxic or unhealthy). I recommend looking up the labels online to get a fuller depiction of what’s actually inside the bottle.

Brand: I’ll repeat- there are no federal controls on supplements like there are with prescription drugs. All quality assurance and testing is performed by the company or a third party hired by the company. That means brand reputation is one of the most important aspects to determining the efficacy of the bottle. Look at reviews and discussions about the brand to ensure it’s legitimate and safe.

By the way, expensive doesn’t always mean better. A higher cost should be associated with higher quality ingredients—but make sure the reputation and reviews reflect that!  

Dose: How much you’re actually getting has a huge impact. Sometimes, one dosing of a product can offer healing benefits, but just a few more milligrams and it can be lethal. For example, aspirin is a great way to manage pain, but you can do serious (if not deadly) damage if you take too much. Supplementing with 5mg of zinc may be healthy, but 50mg can actually be dangerous. It’s not even that dosing is always fatal, either, but it may have more side effects. Red light therapy on a weekly basis may have positive anti-aging impacts, but multiple times per week can lead to dryness and dehydration.

Still, some doses can actually be lethal. Be aware of the LD50, which is the Lethal Dose 50%. This refers to the dose that would kill half of the test subjects. You want to make sure you’re aware of maximum dosage levels and lethal levels.

Don’t get scared off here. Even water can kill you in large quantities. The goal is to be aware of effective dosing and reduce your risk of taking too much. When in doubt, start with the lowest possible dose and work your way up.

Use it as a trial.

You’re never going to be completely confident with a biohack, no matter how much you research it. You simply need to use your common sense and try it out!

Remember that nothing is set in stone. The whole purpose of biohacking is trial and error to find what will best work for you.

I’ll repeat: don’t get risky here. Don’t try out dangerous or potentially lethal biohacks. That’s not worth the potential “error.” You’ve got one body. Keep it simple.

Start with low-risk hacks.

Get into the swing of things with low-risk hacks that are well researched and easy to implement. Some common places to start with biohacking:

  • Watch the labels on your food, especially your produce. Switch to organic fruits and veggies. Go for grass-fed beef and pastured eggs.
  • Incorporate more grass-fed butter, like Kerrygold, in your diet. Ghee butter is another great alternative.
  • Reduce your sugar intake. (You’ll actually have more energy when you have less sugar.)
  • Use a foam roller to ease aching and sore muscles.
  • Drink structured, alkaline water.
  • Go outside more to breathe fresh air and get sunlight.
  • Take a cold shower.
  • Meditate and be grateful. It actually changes your brain chemistry!
  • Listen to brainwave frequencies. Beta frequencies make you more awake and alert; alpha puts you into a meditative state; theta accesses your subconscious mind; and delta puts you into a deep sleep.  

Wait, those are biohacks? Eating butter is a biohack? Yup! It doesn’t have to be scary or hard. It’s about understanding how to fuel your body in a way that works for you.

But, putting butter in coffee might work for you, but it doesn’t work for your lactose intolerant friend. That’s where understanding your body and keeping a record comes in.

Biohack recordkeeping

So you’ve done all the research. You may be feeling a little bogged down, and you’re not really sure which way is up.

How do you know what actually works?

Unfortunately, you don’t know if it’s going to work… until you try it.

And even after you try it, you won’t know for sure unless you do some serious analysis with how your body reacts to it, especially in relation to all of the other variables going on in your life.

It’s time to make yourself a science experiment—and have fun doing it! You’re about to embark on a journey that can completely hack your mind, body, and wellness to take your life to the next level. Every “experiment” or trial you run is ushering you to the next step… so take notes, be thorough, and stay pumped!

It’s time for you to keep a daily log of everything going into your body and going on around you. You want to understand exactly how your body is responding to the smallest moments and changes, so you can amplify ones that work and negate those that don’t.

But how do you keep a biohacking log?

Choose your variables.

What are you actually going to try out? You want to list all of your variables, including constants and ones you change, so you can understand how the different factors are interacting.

Some common variables you’ll want to track:

  • Food/nutrition (especially macros and micros ratio)
  • Sleep quality and quantity
  • Intermittent fasting
  • Movement (exercise, daily activity)  
  • Supplements (brand, dosing, etc.)
  • Light exposure and spectrum (quality)
  • Air quality
  • Stressors
  • Water intake and quality
  • Organic vs non-organic
  • Mold and chemical exposure
  • Toxin intake
  • Illness
  • External events (happy, sad, or other)

The time you do everything is also important. For example, when are you eating? Eating carbs first thing in the morning might leave you tired, but a carb mid-day snack might be helpful for you to finish off the workday. Or, when are you going to sleep? This could impact your circadian rhythm and sleep quality.

The more variables you log—no matter how small—the easier it will be to track the outcomes.

Create your results.

What happens when you change certain variables? How do you feel?

I recommend that you come up with a list of decently quantifiable results, so you can easily measure and analyze your progress. Some results could include:

  • Energy
  • Focus
  • Awareness
  • Mood
  • Productivity
  • “Flow” or creativity
  • Clear headedness
  • Bloated (physical heaviness)
  • Muscle stiffness and soreness (inflammation)
  • Stress resiliency
  • Emotional acuity
  • Endurance
  • Performance
  • Recovery time
  • State of mind
  • Body temperature

Then, you might rate each of these on a 1 to 5 scale. This can help you compare results on a daily and long-term basis.

Ask reflective questions.

Your log doesn’t have to just be about data. Make it a living document. Include speculations, uncertainties, thoughts, and ideas. These might come in handy in the future.

For example, you could add a note: “Took my vitamin C at 9am instead of 8am and felt stronger. Maybe I need to take it with breakfast?” This essentially creates a theory for yourself that you can test at a later date.

The more you include your thoughts and feelings, the easier it will be to evaluate results.

Keep it simple—or complex.

Make your log as simple as you want… or as complex as you want. The goal is simply to make the log easy enough for you to use that you will actually utilize it on a regular basis.  

I recommend using Evernote. You can sync the mobile app with your desktop, so you can take notes anywhere and everywhere. It’s free and easy to use, so you’ll be eager to keep up with it.

Make sure you use a secure tracking application. You’re essentially logging your own health, so you don’t want any information getting leaked. Be careful and aware of what you’re putting out there.

Tip: If you use Evernote or another centralized tracking app, create your own hashtags so the documents are easily searchable. For example, #dropped could signify that you stopped using a certain supplement. If you want to find the day you stopped taking zinc, you search #dropped and #zinc to find it!

Tip 2: Save every document. The goal is to track your changes, so you don’t want to delete old information that could be important in your scientific quest.  

Make changes one at a time.

Don’t throw yourself into a bunch of biohacks at once and hope they all stick. Like any good science experiment (which you’ve now become), you want to test one variable at a time.

Everything—and I mean everything—interacts with one another. Your supplements could interfere with other supplements and medications. Or you go to an infrared sauna to detox but you take a supplement that is preventing your detox. Or you listen to music that stresses you out more and doesn’t let your body relax in the sauna. Too many variables can make understanding your biohacks a challenge.

Be sure to look at patterns and correlations. When you change a variable, there might be an unexpected reaction. That doesn’t necessarily mean that specific variable or supplement is bad—it just might be reacting with something else you’re taking. So it’s important to test out different thoughts and theories before casting off a biohack altogether.

Why use a log?

For some guys, a log seems like overkill. “I can think about stuff and know how I’m feeling, so why does it matter?” But it does matter. The little nuances of your health can make a big difference. And if you’re entering the biohacking world, you’ll quickly start to realize that a thousand different variables can impact your wellbeing. Keeping track of them will help you understand what works, what hurts, and where different interactions are coming into play.

It also helps train your brain to notice different aspects of your health. You learn how to assess yourself on a deeper level to see how the world and your lifestyle impact you. This can show massive results in the long run by putting you into a health-first mindset. The more attuned you are to your body, the easier it will be to improve your health and implement healthy biohacks.

All the research in the world can’t compare to your own feelings and intuition. If you listen to what your body is telling you, you’ll be able to understand how to hack your own bio in the most effective way.

Your framework

You’re doing the research and you’re keeping a log. In the meantime, you also want a separate log specifically for everything you’re currently using to biohack, especially medications and supplements. We refer to this as your “framework.” It’s essentially a list of all of the biohacks that are supporting your body—aka the structure or framework of your “building”. (Your body is a temple.)

Your framework sheet is basically just a reference so you can see exactly what you’re taking at any time. This can help you make effective comparisons and change variables, but it’s also useful when you’re talking to a medical expert or genetics coach. You hand them your framework sheet and it’s essentially a master list of everything you’re taking. This allows the medical professional to ensure safety and optimal health.

What should you include on your framework?

  • Supplements, prescriptions, drugs, vitamins, herbs
  • Dose (how much of each; make sure to confirm units)
  • Form (how are you taking each, like a pill or an injection)
  • Frequency (how often do you take it)
  • Brand
  • Exercise and nutrition routines

Essentially, you can include any variables (even light therapy, saunas, or air quality) on your framework to give your doc the full picture.

Note: If you take a formula supplement or multivitamin, make sure you itemize everything within it on your master sheet as well.

Whenever you add or remove something, save your framework sheet as a separate version. This will give you a history of frameworks, so you can compare how you were feeling with each set of variables.

Conclusion

P.S. Remember that some substances are actually dangerous. If there’s a biohack you’re not sure about, talk to a professional before trying it out.

Biohacking requires a lot of research, critical thinking, and testing. But it’s worth it. When you find a hack that works for you—whether it makes you more focused or energized or happier—then you’ll see what this biohacking craze is all about.  

Your body is constantly changing, so biohacking never stops. If you get into a groove of research and log keeping, though, you’ll quickly start to learn more about your body and how it handles the world around it.

This self-awareness can (and will) ultimately lead you to a significantly enhanced life, health, and wellness.  

Are YOU ready to start biohacking?

The best way to hack your body is to make changes at its very core and foundation… with your genes!

With my genetics coaching, I use testing and analysis to look at your genetic makeup and epigenetic expression to understand exactly how and why your body is working today. Together, we then create a personalized lifestyle plan, one variable at a time, to bring your body into its peak state.

Want to learn more? Download my FREE Edge Blueprint for Men eBook. You’ll learn how to hack your biology to maximize testosterone, optimize performance, and take your life to the next level!

Download the Blueprint

Schedule a Call

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

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    

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

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.

 

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


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

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

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

What is lycopene?


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

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

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

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

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

How is lycopene linked to prostate health?

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

But does lycopene actually prevent and treat prostate cancer?

Prostate cancer prevention

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

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

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

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


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

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

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

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

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

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

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

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

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

Prostate cancer treatment


Can lycopene actually treat cancer?

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

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

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

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

Read Now: Does My Husband Have Prostate Cancer?

Where does the link come from?

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

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

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

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

What’s the conclusion on lycopene and prostate cancer?

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

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

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

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

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

How should you consume lycopene?

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


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

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

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

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

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

Read Now: Can You Prevent Prostate Cancer Thru Diet?

Supplements

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

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

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

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

The Bottom Line

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

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

Do you want to reduce your risk of prostate cancer?

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

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

7 Supplements Every Man Should Take For Optimal Health


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

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

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

Why Take Supplements? 

Supplements can help:

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

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

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

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

  1. Probiotics

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

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

What does this good bacteria do?

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

Some proven benefits of probiotics include:

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

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

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

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

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

  1. Holy Basil

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

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

Read: 5 Simple Ways To Normalize Your Hormones This Week

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

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

Dosage: Daily 600 to 1800mg.

  1. Vitamin D

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

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

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


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

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

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

  1. Vitamin C

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

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


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

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

Dosage: Daily 500 to 1,000mg

  1. CoQ10

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

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

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

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

Dosage: Daily 30-90mg

  1. Fish Oil

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

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

Fish oil has been shown to:  

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

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

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

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

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

  1. Multivitamin

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


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

What should you look for in your multivitamin?

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

Some of my favorite men’s multivitamins include:

  1. Nature Made Multi For Him

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

  1. GNC Mega Men Sport

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

  1. Centrum Silver Men 50+

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

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

The Bottom Line

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

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

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

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

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

Thankfully, you can.

And you will…

CONCLUSION

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

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

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

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

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

5 Benefits Of Pomegranate For Your Sexual Health

Is pomegranate the ultimate solution to all of your “sex-drive” needs? What are the benefits of pomegranate?

What if I told you pomegranate could help all of your sexual health problems, from low testosterone and diminished libido to erectile dysfunction to even prostate cancer? This superfood is filled with antioxidants that have proven results to help both men and women have better sex lives. This fruit can increase testosterone levels, improve sperm quality, and increase sex drive and mood.

Pomegranate has three times more antioxidants than even red wine and green tea. Antioxidants are what improve blood circulation, decrease inflammation, reduce the risk of heart disease, and fight harmful free radicals that cause aging, illness, and cancer. Pomegranate antioxidants have even been known to help fight breast cancer.

If you’re looking to improve your sexual health, you need to add pomegranate to your daily lineup. From juice to seeds to supplement extracts, it’s easy to enhance your life with the wonders of pomegranate.

Let’s take a deep dive into the 5 benefits of pomegranates for your sexual and overall health.

1. Boosts testosterone

Testosterone is the “manly” hormone that controls your facial hair, deep voice, muscle growth, and even your sex drive. Low levels of testosterone can become a serious health problem leading to lowered energy, depression, diminished libido, weight gain, muscle loss, brain fog, and more. Women also need testosterone for their sex drive and regulation of estrogen levels.

By the way, low T means low libido… and low libido means a low desire for sex. If you have been losing your interest in sex recently, you may be suffering from low testosterone levels.

I always recommend increasing testosterone levels the natural way before resorting to costly (and often ineffective) testosterone replacement therapies. A daily intake of pomegranate is one of the easiest (and tastiest) ways to improve your testosterone.

Firstly, pomegranate is shown to block estrogen production. The Beckman Research Institute in California reported that pomegranate is rich in ellagittanins (ET). ETs convert into compounds that are used to stop your androgens from turning into estrogens. Basically, ET helps lower the production of estrogen.

This is critical to testosterone levels. Too much estrogen can interfere with libido, hurt erectile health, and damage bone strength. Plus, estrogen actually blocks testosterone production. High levels of estrogen actually further diminish T levels to create an unhealthy imbalance of hormones that are destructive to male sexual health.

A study at the Queen Margaret University in Edinburgh, Scotland found that participants who were given one glass of pomegranate juice per day for two weeks had a 24% increase in testosterone on average. They also saw further results linked to improved testosterone, balanced hormones, and regulated mood:

  • Decreased blood pressure
  • Decline of stress levels
  • Increase in positive emotions, especially self-confidence
  • Heightened mood
  • Lowered feelings of shyness, fear, and sadness

2. Treats erectile dysfunction

It’s important to note that the Queen Margaret study found not only an increase in testosterone levels, but also an increase in positive emotions as well. Stress, anxiety, low self-confidence, and fear are all major causes of erectile dysfunction. This study demonstrated that pomegranate might be able to improve psychological concerns that could cause erectile dysfunction.

Furthermore, pomegranates help address three major causes of erectile dysfunction: restricted blood flow/high blood pressure, heart disease, and obesity.

Blood flow

You need proper blood flow in order for your penis to fill with blood and get “hard.” If you have high blood pressure, damaged arteries, or vascular problems, blood flow to the penis can be restricted, thus causing erectile dysfunction. Some studies show that pomegranate juice can reduce systolic blood pressure with “promising acute hypotensive properties.” This lowered blood pressure can help promote blood flow to the penis when it’s time for an erection.

Furthermore, a 2007 study found that drinking 100% pomegranate juice (POM Wonderful brand) actually helped manage erectile dysfunction. 50% of participants who drank the juice saw an improvement in their erections. They concluded that this was due to the high antioxidant content of pomegranates, which can stop free radicals from inhibiting blood flow to the penis.

Additionally, pomegranate is high in vitamin C. Vitamin C plays a crucial role in the production of nitric oxide (NO) by converting nitrites to nitric oxide (NO). Nitric oxide is the chemical that relaxes blood vessels and flexes muscles near and in the penis. This NO process prepares your penis for an erection. A 2005 Italian study found an increase in levels of nitric oxide and a decrease in oxidant damage in all blood vessels after consumption of pomegranate juice.

Heart disease

In a similar “vein,” heart-healthy pomegranates (filled with vitamins, antioxidants, and minerals) can open up your blood vessels and reduce the risk of heart disease. Heart disease is another cause of erectile dysfunction and lowered libido. Pomegranates can help lower cholesterol, remove arterial deposits (bad cholesterol), limit inflammation, and encourage blood flow—all lowering the risk of heart disease.

One study found that daily pomegranate seed oil for four weeks improved participants’ ratio of triglycerides to HDL, basically lowering bad deposits and raising good cholesterol. Researchers discovered that half a glass of pomegranate juice and three dates had enough antioxidants to help protect against heart attacks and strokes. A second study also showed that pomegranate juice could reduce bad cholesterol in those with type 2 diabetes and high cholesterol.

Obesity

Being overweight can cause erectile dysfunction, lowered testosterone, imbalanced hormones, heart disease, diabetes, and more. Pomegranates also have been shown to help fight obesity by curbing hunger pains and improving satiation levels.

A 2016 study at Queen Margaret found that those participants who took a daily supplement of pomegranate had less desire to eat, were less hungry, and felt more satiated while eating than the placebo group. Researchers hypothesized that this was because of the fruit’s polyphenols (a specific type of antioxidant), which can act as an appetite suppressant.

Plus, pomegranates can help improve exercise performance, helping you lose weight and gain muscle at a faster rate. Pomegranate has a high amount of nitrates, which enhance blood flow throughout the body. This improved blood flow to the muscles can improve exercise performance, efficiency, and endurance. The better you workout, the more your body can burn off that extra flab. Regulated, healthy weight can reduce ED symptoms—and make you more energetic, happy, and productive!

3. Lowers risk of prostate cancer

Prostate cancer affects 11.6% of men at some point in their lives. What seems to be an inevitable disease is actually preventable—and maybe even with a delicious fruit like pomegranate! Recent research suggests, “pomegranate is likely to be valuable for treatment of some forms of human prostate cell life.”

One study looked at the reason why pomegranates may have this effect on prostate cancer. Data suggests that pomegranate extract down-regulates HR which sensitizes cells to DSBs, growth inhibition, and apoptosis.” Basically, pomegranate polyphenols help your cells kill themselves. “Apoptosis” is your body’s natural process where unhealthy cells self-destruct before spreading their “disease” to other cells. When damaged cells don’t self-destruct, they begin to breed and grow into tumors and cancers. Pomegranate extract helps keep this natural process of apoptosis functioning, so cancerous and damaged cells will continue to die off at an appropriate rate.

4. Improves sperm quality

A Turkish study found that rats that drank pomegranate juice had significant increases in healthy sperm. Generally, “healthy” sperm refers to the quantity, movement, structure, and fertility of the sperm. Healthy sperm is more likely to fertilize an egg and create a healthy embryo. If you and your partner are trying to get pregnant, it’s time to start glugging the pomegranate juice.

Turkish researchers also found an increased amount of natural antioxidants in sperm and blood, further demonstrating that pomegranate extract helps to send nutrients directly into the bloodstream to fight against damaging oxidation.

5. Other benefits of pomegranate

Pomegranate also has a number of health benefits that will make your overall wellness significantly better. For example, pomegranate’s ability to fight oxidative stress and minimize inflammation has been shown to fight rheumatoid arthritis, joint pain, and swelling. It has also been shown to aid brain health, improve memory, and fight off signs of dementia and Alzheimer’s.

As we age, our body’s natural processes start to slow down. If you want to stay functioning with optimal health, you need to take care of your sexual, physical, emotional, and mental wellness in tandem. Pomegranates have proven benefits in all of these wellness facets.

How to consume

There are a number of ways to get your daily dose of pomegranate. Pomegranate juice and pomegranate supplements are a popular way to get a shot of healthy goodness.

But be careful. Steer clear of most store-bought pomegranate juice, which tends to be filled with sugar—and sugar can actually make your sexual health worse. If you’re going to buy store-bought, stick to all-natural 100% juice like POM Wonderful.

I like making pomegranate juice right at home, so I can control the taste and consistency myself. Here’s how:

  • Cut open a fresh, organic pomegranate.
  • Scoop out the seeds and place in a bowl filled with water.
  • The seeds will sink to the bottom, and their white goopy membrane will float to the top.
  • Strain the water, which will clean the seeds and remove the membrane.
  • Place the seeds in a blender and blend to a pulp.
  • Strain the seed mixture into a pulp.
  • Add water and agave sweetener to taste.
  • Eat the rest of the pomegranate or use in your cooking!

And don’t neglect pomegranate seeds! They burst in your mouth for a hydrating and sweet snack. If you have a midnight sweet tooth like me, pomegranate seeds are a deliciously healthy way to curb those cravings.

Bottom line

Get back to the sex life you want with boosted T, high libido, diminished erectile dysfunction, lowered risk of prostate cancer, improved sperm quality, higher energy, regulated weight, improved memory, fewer aches and pains, and so much more… all with pomegranates!

Adding pomegranates to your morning routine or midnight snack is one of the easiest and tastiest ways to boost your sexual health and wellness. In fact, you’ll start seeing most of the benefits of pomegranates in as little as four weeks.

What else can you do to upgrade your health? 

Well, you can flip the page on your calendar.

And you can renew your vitality and vigor with a Male 2.0 Consult! Sign up to start living your best life in now!

 

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.drtracygapin.com

How To Conquer Metabolic Syndrome


If you’re a man with a waistline circumference over 40 inches and you’re struggling to get your weight and health under control, you may be dealing with metabolic syndrome. If you’ve visited a doctor and found elevated blood pressure, cholesterol levels, blood sugar levels, and prediabetes, you might be feeling helpless and vulnerable to your increased risk of health complications. You’re probably wondering what you can do to lower your risk and get your health back under control.

Placing the term “metabolic syndrome” on your health concerns can be validating. And if you are one of the 32% of the U.S. population with metabolic syndrome, you can find solace in understanding how metabolic syndrome works… and how you can treat it naturally and easily.

What is metabolic syndrome?

“Metabolic” refers to the biochemical processes that allow for your body’s healthy, normal functioning. This includes your metabolism, which is the process that turns your food nutrients into energy that the body uses to stay operating at optimal capacity.

Metabolic syndrome, often also called syndrome X or insulin resistance syndrome, is itself not a disease. It’s the term given to a collection of conditions that together increase your risk for serious diseases, like cardiovascular disease and diabetes.

General conditions of metabolic syndrome include:

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

Together, these conditions increase your risk of clotting, such as stroke and heart attack. They also put you at severe risk for heart disease and diabetes (especially type 2).

Metabolic disease is found in 82% of diabetic patients because it’s linked to insulin resistance. If you have metabolic disease, your cells aren’t able to respond to insulin—the hormone that helps your cells use sugar as fuel and energy. In this way, you start to have more free-floating sugar in your blood. Your body starts to respond to this increase in glucose levels by churning out more insulin. Suddenly, you’re overloaded with sugar in your blood, useless insulin floating around… and your body is unregulated, unhappy, and unable to function.

Moreover, insulin resistance, cardiovascular disease, and diabetes all have one key thing in common (aside from being horrible for your wellbeing):

They are known causes of erectile dysfunction and low testosterone.

Yes, that means that metabolic syndrome is hurting your sex life!

(Also, metabolic syndrome may cause kidney disease, sleep apnea, fatty liver syndrome, increased risk of dementia, and cognitive decline.)

This means that metabolic syndrome has a direct effect on your heart health, blood health, organ health, and sexual health—all of which are vital parts of life and wellness (especially the sexual health, if you ask me).

Metabolic syndrome negatively influences your overall health and way of life. Most likely, you are not in the physical shape you used to be, which can damage your everyday life. You may have lowered energy, be more tired, lose concentration, and feel unsatisfied with your health. You can’t play with your kids like you used to and your dog misses going on long walks in the park.

Moreover, this increased risk of serious diseases can take a toll on your emotional wellbeing. You aren’t living the healthy, fruitful life you want, and you’re constantly weighed down with the pressing thought that you are a ticking time bomb of diseases.

But you don’t need to suffer anymore.

What are the symptoms of metabolic syndrome?

Metabolic syndrome usually does not have any visible symptoms. The number one symptom is a large waist circumference, over 40 inches for men and 35 inches for women. If you are overweight or obese, your doctor will likely test your levels to see if you have metabolic syndrome.

If you have at least three of the following traits, your doctor will likely diagnose you with metabolic syndrome:

  • Waist circumference 40” or more
  • Reduced HDL cholesterol (good cholesterol) lower than 40mg/dl
  • High triglyceride level above 150 mg/dl
  • Increased blood pressure above 135/85
  • Elevated fasting blood sugar over 100 mg/dl

What are the causes of metabolic syndrome?

There is really only one cause of metabolic syndrome: fat. The more fat you have stored on your body, the more likely you will have problems with your cholesterol, blood pressure, and blood sugar.

Those who are overweight or obese are significantly more likely to have metabolic syndrome. In fact, metabolic syndrome is found in 22% of people who are clinically overweight, 60% of those who are obese, and only 5% of those with a normal body weight. The risks of metabolic syndrome increase the faster you gain weight as well; your risk increases by 45% for every 5 pounds you gain per year.


There are a few other risk factors for metabolic syndrome, but they almost all relate back to your weight.

Age is considered a risk factor, but this is likely because most of us tend to gain weight as we age. In fact, about 40% of Americans over age 60 are affected. As you get older, it gets harder and harder to shed pounds like you used to. Your metabolism (key word here) isn’t as fast or forceful as it used to be. Gone are the days where you could down a cheeseburger and feel nothing. Now, it seems that 3-pound cheeseburger makes you gain 8 pounds on the spot.

Moreover, as men age, our testosterone levels naturally begin to decline. Low testosterone is linked to increased weight gain and loss of muscle mass. If your hormones are out of whack due to age, diet, or lack of exercise—you’ll start to gain weight and diminish your body’s natural functioning. Learn how to normalize your hormones in 5 easy steps here.

Additionally, those with diabetes and other diseases are more likely to have metabolic syndrome. This is likely because their metabolic syndrome caused their diabetes or diseases.

Smoking is another risk factor for metabolic syndrome. Although not studied, it’s highly probable that those 5% of people with average body weight who have metabolic syndrome are regular smokers.

P.S, Race is not a factor in metabolic syndrome. However, some studies suggest that Mexican-Americans have the highest prevalence of metabolic syndrome in the U.S. The reason is still unclear, though it may have to do with a fattier and heartier diet.

How do you treat metabolic syndrome?

But I have good news to share. Metabolic syndrome is completely curable. You don’t need expensive medications with harsh side effects. You don’t need surgery. And you don’t need secret medicines from secret places.

Metabolic syndrome is completely treatable with lifestyle changes.

And I know this, because I’ve been there.

I went to my doctor for a routine physical exam and found out I was 25 pounds overweight with a cholesterol of 245. When my doctor reviewed life expectancy charts based on my medical history and current health levels… I suddenly realized my own imminent mortality.

I decided to make a change in my lifestyle. In 6 months, I went for a follow-up visit to my doc. I had lost over 20 pounds and reduced my cholesterol to 195. Better yet, I was feeling the best I’d felt since my 20s!

So before you start scoffing at “lifestyle changes”… I’m living proof that it works. These changes in your sedentary lifestyle can help attack the underlying cause of metabolic disease: your weight and your hormones.

So what can you do to get rid of metabolic syndrome and lower your risk for the associated problems like cardiovascular disease, diabetes, and *gulp* erectile dysfunction?

By the way, do you know what the second definition of metabolic is?

metabolic (adj): undergoing metamorphosis

It’s time to metamorphose and change your body RIGHT NOW to start lowering your health risks.

1. Boost your metabolism.

If you want to overcome metabolic syndrome, you want to start by boosting your metabolism. Makes sense, right? The metabolism is the natural function that uses food to create energy. The higher your metabolism, the faster you burn calories and fat storage. The slower your metabolism, the more likely you’ll store fat and calories.

Metabolism naturally declines as we age. This decline often makes us gain weight. Moreover, people who are overweight tend to have a lower metabolism generally, because the added fat stress on the body slows down the metabolic processes (hence metabolic syndrome). This causes us to gain even more weight.

It’s a vicious cycle!

It’s time to break it. Who’s with me?

Below are the ways you can boost your metabolism and lose weight—the two keys to unlocking the cure to metabolic disease.

2. Get active.

Metabolic syndrome is directly linked to an inactive lifestyle. You need to get up and move around if you want to burn calories, lose weight, and keep your body’s functioning in shape. Sitting down is proven to be horrible for your health and can lead to weight gain, bone problems, mental concerns, and more. Even just standing up during the workday has been shown to burn an extra 174 calories per day!

Get at least 30 minutes of moderate exercise each day. Even making small changes can help you reach this goal. Take the stairs instead of the elevator. Bike to work instead of drive. Play with your kids outside instead of on the Xbox.


The best way to burn fat and boost your testosterone (which helps you burn fat) is HIIT. High-intensity interval training is when you perform quick bursts of high-intensity movement with longer periods of rest and slow movement.

HIIT has been shown to burn more calories and boost fat loss in the short- and long-term. One study of overweight men found that 12 weeks of HIIT reduced their fat mass by 17%.

HIIT also increases your metabolic rate, even hours after your workout has finished. In fact, one study found that just two minutes of sprint exercises elicited the same oxygen and energy consumption as 30 minutes of continuous endurance exercise. That means that HIIT can help you get stronger results for your active 30 minutes every day over traditional forms of exercise.

I recommend mixing HIIT with lifting. Lifting weights has also been shown to increase your resting metabolism by helping to build muscle. The more muscle you have, the more your body burns fat. Also, the more muscle you have, the higher your testosterone levels. And increased testosterone can help you lose weight—oh, and have a stronger libido and better erections.

Lift weights with high resistance for short periods. This means lifting heavier weights for fewer reps. This will get you the benefits of both HIIT and lifting, so you’ll see fast fat loss and increased metabolism!

3. Eat well.

Cut out processed carbs and sugar. These go right to your gut and increase your waistline and risk for metabolic disease.

The best diet for metabolic disease, losing weight, and overall health is the Mediterranean diet. Studies have shown that men on the Mediterranean diet usually have a decrease in body weight and improvements in blood pressure, cholesterol levels, and heart disease. There are also proven links between the Mediterranean diet and a reduced risk of erectile dysfunction. This diet consists highly of fruits, veggies, fish, and whole grains. Oh, and hummus, olive oil, and wine! Yes, I said wine!


(That reminds me. Avoid beer. Beer is high in calories and low in nutrients, which will quickly cause you to gain weight. It’s also highly estrogenic. Estrogen stores fat and kills your testosterone levels. Learn more about the relationship between estrogen, testosterone, and beer here.)

You should also make sure you’re eating enough protein. Normal protein intake is necessary for weight maintenance. I’ll note here that I do not believe in an all-protein diet. You need all three macronutrients (proteins, carbs, and fats) to be healthy. However, you also shouldn’t have an all-carb or all-fat diet, as many Americans us do.

Proteins help you burn more calories, feel more satiated after eating, and suppress your appetite to avoid overeating. This, in turn, leads to weight loss and a boost in metabolism. In fact, protein has been shown to increase resting metabolic rate by 15-30%. Protein can also help you lose fat without losing muscle, which is a common concern when on strict diets.

You should also add more spices to your diet! Spicy food contains capsaicin, which is a healthy antioxidant for the body. Some studies suggest that capsaicin in spicy foods helps to raise your metabolism and aid in weight loss efforts.

Read 13 Natural, Edible Vasodilators To Treat Your ED to find more specific foods that can help reduce your waistline and improve your sex life!

4. Sleep more.

Lack of sleep is directly linked to obesity. This is because lack of sleep lowers your metabolism, forces you to eat more, and unbalances your hormones.

First, sleep deprivation lowers your metabolism drastically. In fact, a lack of sleep may be the leading cause of today’s obesity problem among America’s stressed, overworked population. Sleep deprivation also elevates blood sugar levels and increases the body’s insulin resistance, which both lead to type 2 diabetes.

Moreover, a lack of sleep causes your body to require more food to make up for the lost energy. This means you’ll eat need to eat more calories in order to stay awake. This will up your caloric intake and cause you to gain weight. In addition, your tired body will be trying to conserve energy (aka fat) rather than burn it. So no matter how much you workout or how little you eat, your body will be holding on to its fat stores as a way to make up for the sleepless lack of energy.

So get some sleep… 

5. Manage your stress.

Stress often leads to emotional and physical disaster. Over-eating and a sedentary lifestyle caused by stress can quickly rack up the pounds. Stress can also cause a loss of sleep, as discussed above.

Stress also increases your cortisol levels, which contributes to weight gain, lowered testosterone, an anxious mental state, and increased blood pressure. Learn more about how cortisol and other hormones affect your weight and health here.


So how do you manage stress? There are a number of methods, and you need to find the one that’s best for you. Some great places to start include:

  • Talking to a professional about your stress
  • Yoga and exercise (Yup, getting active will also help manage your stress and lower cortisol levels.)
  • Meditation
  • Green tea
  • Spending more time with family and friends

6. Drink more water.

Drinking water can help boost metabolism and increase weight loss. Drinking water has been shown to increase short-term resting metabolism by 10-30% for an hour. Moreover, consuming cold water burns calories, because your body has to use energy to heat up the liquid to body temperature (water-induced thermogenesis). Plus, water can fill you up so you’ll eat less. In fact, one study found that overweight adults who drank half a liter of water before meals lost 44% more weight than those who didn’t.

7. Stop smoking.

Seriously. Stop. Smoking is a leading cause for metabolic syndrome, heart disease, erectile dysfunction, and cancers. If you need help quitting, talk to a professional who can help get you on the right track.

Bottom Line

Metabolic syndrome and its linked risks can be frightening. If you’ve seen your mortality flash before your eyes, it’s time to put away your fears. With the above 7 lifestyle changes, you can and WILL overcome metabolic syndrome. You’ll lose weight, reduce your insulin resistance and blood pressure, and decrease your risk of associated diseases.

And guess what? You don’t have to do it alone. I’ve been there. I’ve seen my life expectancy chart, and I’ve made the changes myself.

I did it in 6 months. And I’ve continued making changes and studying men’s wellness ever since.

Why? So that you don’t have to.

Sign up for our G1 Performance Health program and get years of expertise… today! With this genetic-based report and private consultation, you can lose weight, reduce your risk of metabolic syndrome, and be on the road to overall health and wellness.

What will YOU look like next month?

Sign up for G1 Performance Health right now, find your vitality and achieve your maximum potential.

7 Foods Causing Your Erectile Dysfunction


Erectile dysfunction is caused by a number of factors, from psychological concerns to diabetes to side effects from prostate cancer treatment. ED is a problem that’s all too common, affecting 52% of all men at some point in their lives. Because erectile dysfunction is so prevalent, the last thing you want is to submit yourself to certain foods that are known to contribute to poor sexual health.

Avoiding the below 7 foods can help you prevent and treat symptoms of ED. I’ll even present you with erection-happy alternatives!

But first what’s the link between what your food and your sexual health?

How do foods contribute to erectile dysfunction?

There are three major reasons that the food you consume has an influence on the function of your penis.

Hormones: A hormonal imbalance or unhealthy endocrine system is directly correlated to erectile dysfunction. The foods that you eat give your body the nutrients it uses to create hormones. Give your body the wrong foods, and it creates an imbalance of unhealthy hormones like cortisol and insulin. Give it the right foods, and you can have high levels of testosterone and growth hormone (which are great for your sex life). Learn more from my article “5 Simple Ways to Normalize Hormones This Week.”

Heart and vessels: The food that you consume directly hurts or helps your heart and vessel health. In “13 Natural, Edible Vasodilators To Treat Your ED,” I discuss how blood flow is crucial to sexual health. You need proper blood flow in order to fill your penis with blood and create a hard erection. This blood flow to the penis starts with a healthy heart and vessels.

Heart disease, high blood pressure, high cholesterol, and clogged arteries all restrict blood flow and damage nerves. This means the blood can’t get to the penis and create an erection. In fact, ED is often considered the first sign of heart disease. To prevent this, you need to eat foods that promote a healthy heart and blood flow.

Moreover, medicines for heart disease and blood pressure can actually cause ED as well. This means that it’s best to avoid cardiovascular problems altogether by avoiding heart-clogging foods.

Weight: Fat mass is highly correlated with ED. Being overweight or obese is one of the leading causes of erectile dysfunction in men of all ages. Eating unhealthy foods can lead to a higher chance of fat gain, which can contribute to ED.

So what foods should you avoid to keep your hormones balanced, your cardiovascular system clear, and your weight regulated?

1. Packaged foods

Firstly, processed carbs found in packaged foods will make you gain weight at a higher rate than natural, organic foods. A higher number on the scale means a higher risk of ED.

More significantly, packaged foods tend to have high levels of BPA (Bisphenol-A). This is a chemical found in plastics and the linings of canned foods. Research has shown that BPA significantly inhibits the production of sex hormones and reduces sexual function. A 5-year study of Chinese workers exposed to BPA had erectile problems 4x greater than men not exposed. They also had a lower sex drive and lower satisfaction with their sex lives. A Slovenian study also found that there was a statistically significant association between BPA and decreased sperm concentration, count, vitality, and motility.

This is likely because chemicals, pesticides, and herbicides can disrupt the endocrine system. This hormonal imbalance can cause severe erectile dysfunction that’s hard to overcome.


Plus, BPA may even be linked to brain damage, heart disease, obesity, and prostate cancer—all of which can cause erectile dysfunction and other serious symptoms.

Alternatives:

Avoid purchasing pre-packaged goods. Instead, buy whole foods and store them in glass or ceramic containers. Look for products labeled “BPA free.” Also be aware of plastic bottles—like water bottles—which have high levels of BPA. Stick to purified water from the tap.

Moreover, you should never microwave plastic containers or put them in the dishwasher, as the heat can release these BPA chemicals. The BPA can then transfer to your food and cause hormonal imbalances and ED.

2. Animal meats

Animal fat can clog your veins and lead to high blood pressure, high cholesterol, and heart disease. These problems, in turn, cause erectile dysfunction. Furthermore, eating too much protein such as red meat, has been shown to reduce testosterone production.


Lowered T and a hormonal imbalance further contribute to ED. In this way, it’s important to balance out your macronutrients: 50% carbs, 30% proteins, and 20% fats. You can learn more about balancing your foods for overall well-being and sexual health in my 4-week Vitality Transformation course.

Alternatives:

You don’t need to cut out animal fat altogether. In fact, I’m an advocate for eating red meat sometimes! Red meat in small doses can actually help boost your testosterone and muscle-making processes. But, moderation is the key. Too much of a good thing is a bad thing. Try to minimize your red meat intake to once per week to see the T-boosting benefits without the heart concerns.

Choose grass-fed or organic beef and meats. This will help you avoid any chemicals and pesticides like we discussed above with the processed foods.

Try getting your proteins from plants and fatty fish that are rich in omega-3s as well. Olive oil, avocado, seeds, and nuts are all a great source of protein and are part of the traditional Mediterranean diet. Men who derive their protein from a Mediterranean diet have a lower incidence of ED.

3. Soy and Flaxseed

Your hormones hate soy. Soy is highly estrogenic—meaning it can mimic the female hormone estrogen. Excessive estrogen can inhibit testosterone production and lower sexual libido and function. You need the right balance of estrogen and testosterone for healthy functions—and soy throws off that balance. This, in turn, can cause low T symptoms and erectile dysfunction.

Research published in the European Journal of Clinical Nutrition proved that soy drastically reduces testosterone levels. A Harvard study found that even half of a serving of soy per day cut sperm count by 40% in healthy males.

Flaxseed also has incredibly high levels of estrogen. Per 100g of soy, there are 103,920 mcg of estrogen. Per 100g of flaxseed, there are 379,380 mcg of estrogen. Compare that to watermelon—which can raise T levels and minimize ED symptoms—which has 2.9 mcg of estrogen per 100g.

Alternatives:

Fermented soy is actually good for your digestive system. If you’re a lover of soy, stick to the fermented types like miso soup or tempeh.

If you tend to use soy because you are lactose intolerant, try almond or cashew milk instead. Almonds are a key part of the Mediterranean diet, which can help prevent ED (as discussed above). Almonds and other nuts have been shown to actually treat ED by clearing out the cardiovascular system for better blood flow. They’re also linked to a longer, healthier life.

4. Dairy

Dairy products tend to be high in saturated fat, which leads to blockages in the heart and vessels. These clogs then prevent blood from flowing to the penis.


Moreover, dairy products often come from cows that are fed with artificial hormones. These kinds of pesticides or hormones can disrupt the human endocrine system drastically. A study in the Human Reproduction journal found that men who consumed dairy products regularly had significantly less sperm motility and erectile function than those who avoided dairy.

Alternatives:

You don’t need to cut out dairy entirely. Just lower your intake and focus on organic products (where cows are not fed hormones).

Like the soy alternative, try almond or cashew milk. This can help you get that same creamy flavor to add to your cereal or coffee. You can even find these nut milks fortified with vitamin D to make sure you are getting your “dairy” vitamins.

You can also replace cheese with veggie cheese, which you can find in most grocery stores. I’ll admit most veggie cheese doesn’t taste great right out of the bag, but melt it in your omelet or on a Panini and it tastes just like real cheese!

5. Fried foods

Fried foods severely clog up your heart and vessels, causing heart disease, high cholesterol, and even some cancers. These foods also lead to heavy amounts of weight gain, which directly generates severe ED.

Stop eating fried foods now. When you cut out these foods, you’ll start to feel more energetic and bright within days.

Alternatives:

I know. Fried foods are delicious. But you don’t need to sacrifice taste. Check out this Buzzfeed article with healthy alternatives to fried foods. Definitely try number 4, the baked falafel and spicy feta yogurt dip. It’ll kick start you on that Mediterranean diet that’s great for preventing and treating erectile dysfunction.

6. Salt

Similarly, you need to put down the salt shaker. Salt contributes to cardiovascular disease, elevated blood pressure, and diminished blood flow—which all inhibit that hard erection you so long for.

Alternatives:

Try low-sodium salt when cooking. This will bring out the flavor of your food without adding too much sodium to your diet.

You should also consider seasoning your food with garlic and olive oil, both of which can raise testosterone and lessen symptoms of erectile dysfunction!

7. Alcohol

Although technically not a food, high amounts of alcohol severely damage sexual performance. Drinking heavily and regularly can eliminate testosterone from the body and inhibit the production of testosterone. This creates a double whammy for low T symptoms and possible erectile dysfunction. Plus, chronic drinking can also cause liver damage, nerve damage, and heart damage.

Beer especially throws off the balance of sex hormones. The hops in beer are highly estrogenic, meaning that it can mimic estrogen and inhibit testosterone production in the body. This low testosterone hurts libido and erectile function. It will also contribute to fat storage and weight gain, further worsening or generating your ED.

Alternatives:

Less than 2 drinks per day likely won’t have an effect on your erectile dysfunction. Keep it moderate.

If you’re going to drink, stick to wine. Wine is part of the Mediterranean diet we’ve been discussing, and it can help lessen symptoms of ED. Moreover, wine contains flavonoids and antioxidants that can lower cardiovascular risk and fight off oxidative stress (oxidative stress causes diseases and cancers).  One study even suggested, “a higher habitual intake of specific flavonoid-rich foods is associated with reduced ED incidence.”

Bottom Line

Keep your penis healthy by eating foods that keep your heart, hormones, and weight healthy. Avoid processed foods, animal meats, soy, flaxseed, dairy, fried foods, salt, and alcohol to lower your risk of developing low testosterone and erectile dysfunction.

So what should you be eating? Check out my article with the 13 Natural, Edible Vasodilators To Treat Your ED to keep your vessels and heart healthy… and to keep your ED symptoms at bay.

These 7 foods are just the tip of the iceberg to keeping your body (and penis) vigorous. If you want to feel the best you’ve ever felt in your life, sign up for our Male 90X program right now to get on the road to the happy, fulfilled, and vibrant life you’ve been craving.

10 Reasons Men Over 40 Should Take Probiotics


Hippocrates said, “all disease begins in the gut”—and he wasn’t wrong! Today I’m here to tell you how you can regulate your overall health by consuming tiny, living organisms: probiotics.

You’ve hit age 40, 50, or 60… and are noticing that your health isn’t what it used to be. Your belly is growing, you have new aches and pains, and you get sick easier than you used to. You take over-the-counter meds, prescription meds, supplements, this and that… and still nothing seems to be helping your health.

That’s because those medications simply mask your specific symptoms without getting to root of the problem.

For example, you may notice that after age 40 you’ve started getting sick more often. You take cold medication and amoxicillin when it strikes, and you might even take Airborne or vitamin C to help prevent it. But still, your immune system is down. Without a major system overload, you will continue to get sick time and time again because your immune system isn’t functioning properly.

So how do you know what the real problem is? And how do you fix it?

It may not be as complicated as we think. Recent research shows that overall well-being is linked to the gut. That means that oftentimes those inexplicable ailments in your body relate back to your intestinal system (stomach and colon).

In fact, many scientists and researchers even call the gut “the body’s second brain.” The gut sends signals and nutrients to the rest of your body, telling your brain, organs, and even blood how to work.

What does a healthy gut look like?

85% of good bacteria and 15% of bad bacteria make up a healthy gut. This good bacteria helps keep the rest of your body functioning by helping to absorb nutrients, support the immune system, balance hormones, and keep your organs clear of disease. The good bacteria also help fight off bad bacteria, like disease and infection. Research with Harvard Health discovered that good bacteria can actually prevent and treat common diseases.

Every day, we encounter environmental stressors that can deplete the good bacteria and allow bad bacteria to take over. Unhealthy or processed foods, pollution, antibiotics, pesticides, and even simple aging processes can create a disharmonious relationship between good and bad bacteria. Sickness seeps in as the ratio of good bacteria to bad bacteria becomes unbalanced.

In fact, a study in Neurogastroenterology & Motility found that mice who had higher levels of bad gut bacteria were more likely to engage in high-risk behavior. They also found that their gut bacteria neurochemically altered brain gene activity and organ functioning.

Gut health directly relates to mental and physical health. So how do we keep the gut healthy and the good bacteria at an advantage?

Probiotics.

What are probiotics?

Probiotics are live organisms that add good bacteria to your gut. “Pro” means both “an advantage of something” and “before”; and “biotic” relates to living things and the relation to their ecosystem. Together, this gives us an understanding of probiotics:

Probiotics are living microbes that give our gut an advantage before bad bacteria strikes.

There are multiple strains of probiotics, but the most common are Bifidobacterium longum and Lactobacillus acidophilus.

Probiotics are well known for their influence on digestion, IBS, lactose intolerance, and other intestinal-related issues. But recent research has found that probiotics may also have a lot of other benefits for overall health outside of the gut as well:

  • Reduce inflammation
  • Reduce bloating/gas
  • Improve digestion and constipation
  • Balance hormones
  • Regulate blood sugar levels
  • Promote nutrient absorption
  • Boost immune system
  • Fight off disease, infection, and the common cold

In fact, probiotics help stave off signs of aging in your body by promoting healthy, youthful organ processes. Many people may struggle with a lot of the factors listed above and below and it may prove to be damaging to their confidence as well as their health. That’s why Probiotics such as these probaclac probiotics can help with some of these issues and can help give you a better quality of life. Probiotics may also be beneficial in fighting off age-related concerns like:

  1. Weight gain
  2. Cholesterol and cardiovascular illnesses
  3. Mood disorders and stress
  4. Lowered immunity (more susceptible to illness)
  5. New or worsened allergies
  6. Sagging, wrinkled, uneven skin
  7. Diminished bone mass
  8. Harsher medication side effects
  9. Worsened colon diseases
  10. More stomach acid and ulcers

Let’s take a look at the research to back up these pro-probiotic claims:

1. Promotes weight loss

Everyone naturally gains weight as they age. After age 40, your metabolism drops and it feels like every fry goes right to the gut. In addition, your testosterone levels drop with age—and low T is linked to increased weight gain.

A slow metabolism, low testosterone levels, and low energy all contribute to that growing number on the scale. You may also feel as though no matter what you do, you can’t seem to shed those increasing pounds. Probiotics may be the solution to kick-start your weight loss program.

Probiotics have been shown to reduce body weight and BMI, according to a meta-analysis published in the International Journal of Food Sciences and Nutrition. They found that ingesting at least two types of probiotics for 8 weeks had the greatest weight loss results. The weight loss was not drastic, so probiotics are not the same as a “weight loss pill.”

Nevertheless, the researchers concluded that probiotics can be a useful addition to a healthy diet and exercise plan as a way to boost weight loss results and encourage a healthful lifestyle. Another study found that the probiotics rhamnosus and bifidobacterium lactis proved especially beneficial in preventing obesity and boosting weight loss.

Even a small reduction in weight due to probiotics can encourage you to pursue a weight loss plan that will lead to overall health and wellness.


One form of probiotics, lactobacillus gasseri, was found to result in a loss of 8.5% belly fat mass over a 3-month period on average. While these results from the British Journal of Nutrition were strong, there was also a strongly opposing caveat. The moment the participants stopped taking the supplement, they gained back all of that weight.

This shows that certain strains of probiotics may help you shed those pounds—but they are not a solution in it of themselves.

Additionally, probiotics have been proven time and time again to help regulate blood sugar. After you eat, your blood sugar spikes. When those spikes are strong enough, your body takes the extra sugar and turns it into fat. Probiotics regulate those spikes, so your body won’t have a lot of free-floating sugar to convert to fat cells.

This means that probiotics may also help individuals with type 2 diabetes.

2. Lowers cholesterol

Probiotics have been linked to cholesterol regulation and heart health. The 2010 Journal of Cardiovascular Disease Research found three ways that probiotics lower cholesterol levels:

a.) Probiotics produce propionic acid.

This acid sends signals to the liver and tells it to produce less cholesterol.

b.) Probiotics break down liver bile acids.

Bile is a byproduct of the liver’s consumption of cholesterol. As probiotics break down bile acids, the liver is forced to produce more bile. This means that the liver needs to use up more cholesterol in order to make that additional bile. This helps naturally lower the cholesterol because your liver is using up cholesterol for its natural processes.

c.) Probiotics actually eat cholesterol and use it as nourishment. Nice!

A 2012 study in Experimental Diabetes Research furthered this theory with proof of certain probiotic strains’ effect on cholesterol. For example, L. reuteri lowered triglycerides, L. acidophilus ate cholesterol, and L. plantarum used cholesterol assimilation to rid of unhealthy cholesterol levels.

Basically, probiotics eat cholesterol, force your liver to produce less cholesterol, and cause your liver to consume its own cholesterol. A triple threat.

3. Improves mood disorders

One of the most surprising and exciting benefits of probiotics is the impact on the brain and nervous system, again reiterating the strong link between gut and overall wellbeing.

After age 40, life hits harder than in the past. External stresses and anxieties pop up, and our body loses energy and strength to deal with these stressors. Probiotics may help keep up our energy and fight off mood disorders, making probiotic users happier and healthier overall.

A Gastroenterology study of mice found that gut flora (aka the amount of good or bad bacteria in the tummy) directly influenced mice behavior and brain chemistry—aside from any external factors. The researchers believe that the bacteria produces some sort of chemical that can influence the brain…meaning that probiotics can help correct mood changes.

This may prove especially true for those who have gastrointestinal diseases or an unhealthy amount of bad gut flora already.

A small Brain, Behavior, and Immunity study found that “multispecies probiotic supplementation reduced cognitive reactivity to sad mood.” Those participants who took a probiotic supplement daily felt happier than those who were taking a placebo. They found the strongest effects with regards to reduced rumination (thinking about sad things) and reduced aggressiveness.

This suggests that probiotics can be a potential preventative strategy for depression, stress, and anxiety.

The Gut Microbes study discovered that two strains of probiotics, L. helveticus and B. longum, had especially strong psychological effects and were best able to reduce symptoms of anxiety and depression.

Additional research has found that bacteria can signal the brain to better deal with “stressors,” so stress doesn’t negatively influence the rest of the body.

But here’s my favorite study on the link between gut bacteria and psychological health:

Research published in Psychopharmacology found that participants taking prebiotics (similar to probiotics) paid less attention to negative stimuli and more attention to positive ones. Those individuals also had less anxiety with regards to negative or threatening stimuli.

But more importantly, those with prebiotics and high levels of good bacteria also had lower levels of cortisol when they woke in the morning (compared to participants taking a placebo). High levels of cortisol has a direct impact on depression.

High cortisol is also related to low testosterone. Cortisol suppresses testosterone production. This means that if you’re depressed or stressed, you get a spike in cortisol and a drop in testosterone. This can lead to low T levels and all the symptoms that come with it, like weight gain (see #1), loss of energy, and low sex drive.

This creates a vicious cycle of depression, anxiety, low testosterone, weight gain, and more. Probiotics may be able to help intervene and reduce cortisol, giving you better control over your moods, your testosterone, your weight, and your energy.

4. Boosts immune health

In the same way that the gut can influence the nervous system, it also influences the immune system. Immunity naturally decreases with age, and it can be hard to re-boost it unless you drown yourself in vitamin C.

A study in Nutrients found that athletes showed less incidence of upper respiratory infection when using probiotics. Another study by Yan and Polk found that probiotics may regulate the functions of immune cells, showing “therapeutic potential for diseases.” In essence, these studies suggest that probiotics are linked to the body’s overall immune-response system when faced with disease and infection.

Antibiotics go in to fight disease and bad bacteria after it’s hit. Probiotics fight off the bad bacteria before disease gets the chance to hit. Having a healthy level of good bacteria and probiotics in the gut can help ward off illness before it strikes. (Hence the prefix “pro”.)

If you keep your gut healthy, you’ll keep your entire body healthy.

5. Minimizes allergies

A study published in the European Journal of Clinical Nutrition found that the probiotic B. lactis was able to boost the immune system and lower levels of pro-inflammatory markers. This helped those individuals suffering from seasonal allergies, concluding that B. lactis and other forms of probiotics may be useful for managing respiratory allergies.

If you are struggling with allergies and over-the-counter meds aren’t doing the trick, probiotics are a healthy potential alternative.

6. Improves skin conditions

Probiotics have anti-inflammatory effects throughout the body—including minimizing inflammation in your largest organ, your skin. Studies suggest that there is a link between probiotics and the treatment of psoriasis, eczema, rosacea, and even stubborn adult acne.

Additionally, long-term inflammation is a major cause of wrinkles. Minimize this inflammation with probiotics and restore your face with lots of water… and you’ll be able to fight off signs of aging. Some researchers believe that probiotics also help build collagen; collagen is what keeps your skin youthful and wickedly handsome.

These results aren’t totally proven yet, but we know probiotics won’t make you look older—so give it a shot!

7. Maintains bone density

Age brings with it a loss of bone mass and density. Bone breaks and cracks become easier and more frequent—and also more life-threatening. This is especially true for men with low testosterone levels, as high estrogen levels can take over and deteriorate bones.

According to the National Osteoporosis Foundation, 1 in 4 men over age 50 will break a bone because of bone density loss.

You can protect your bone density with probiotics! Studies have confirmed that “probiotics can increase bone mass density and bone mineral content and help reduce osteoporosis.”

P.S. Did you know that milk doesn’t actually make your bones stronger? “Got Milk” is one of the largest fibs of our modern media! Probiotics are the most natural way to maintain your bone’ strength and durability.

8. Minimizes diarrhea side effects

Unfortunately, a lowered immune system also leads to other diseases and problems that call for medications. A 2012 study found that probiotics may improve symptoms of diarrhea associated with chemotherapy and antibiotic usage.

In addition, the British Journal of Cancer found that those participants who were treated with two strains of probiotics (5-fluorouracil and L. rhamnosus) experienced less severe diarrhea and shorter hospital stays than those patients not taking probiotics. This was especially true for participants who were undergoing chemo for colorectal cancer, likely because probiotics can have other positive effects on the large intestine.

9. Treats diverticular diseases

Probiotics are well known for their ability to aid in digestion and stomach disorders—but they may have even stronger effects on the intestines than previously considered.

Diverticulitis and diverticulosis are much more common after the age of 40, and diverticulosis is one of the most common medical conditions in the U.S. with nearly one-third of all Americans developing it by age 60—and two-thirds by age 85. But just because it’s common doesn’t mean it shouldn’t be taken seriously. In fact, the pain is so intense it often causes hospital stays, and serious cases can call for emergency surgery and long-term health concerns.

But diverticular disease is preventable and treatable. Multiple analyses and studies have shown that probiotics can help prevent diverticular disease by improving digestion and bowel movements. Less poop in your system, the less likely you’ll develop diverticular disease—and the more energy and vigor you’ll have! These studies also showed that probiotics can help treat symptomatic diverticular disease, prevent disease recurrence, and improve quality of life.

One study found that the probiotic L. casei was an especially effective treatment—as effective as the standard medication for diverticulosis. Plus, the probiotics had fewer side effects. A combination of probiotics with prescription medications showed the fastest and most complete recovery.

10. Eradicates ulcers


Similarly, ulcers become a common occurrence with age. Acid builds up over the years (especially when processed foods are consumed), and the stomach doesn’t have the youth and vigor to handle the imbalance of acid. This causes the stomach to eat itself, causing painful and dangerous ulcers and internal bleeding.

Probiotics have been shown to eradicate ulcers and restore the gut’s natural balance. Probiotics attack and eat Helicobacter pylori, a bacteria linked to the development of ulcers. This stops ulcers in their tracks before they even begin to form.

Probiotics thus can reduce peptic ulcers, gastritis, and other stomach atrophies.

Where can you find probiotics?

Have I convinced you of the importance of probiotics in your aging health? Great! So how can you get the probiotics your body so desperately craves?

You can naturally find probiotics in fermented foods such as:

  • Yogurt
  • Kimchi
  • Soft, fermented cheeses
  • Unpasteurized sauerkraut
  • Miso soup
  • Sourdough bread
  • Sour pickles (naturally fermented)
  • Kombucha
  • Kefir (fermented milk drink)


These delicious foods are an easy addition to your diet. I always recommend eating at least one cup of Greek yogurt per day. It’s a healthy snack that will give you your daily dose of probiotics while also helping to slim down your waistline, curb hunger cravings, improve mental clarity, and more.

The unfortunate paradox of probiotic-rich foods is that many of them are lactose-happy. If you are lactose intolerant or sensitive, you should not eat many of these foods. Nevertheless, you especially need probiotics to help overcome your IBS and lactose intolerance problems.

Thankfully, probiotic supplements are easy to come by. You can buy a variety of probiotic strains at your local health grocer, supplement store, or drug store. Taking the daily dose of these supplements will ensure you regulate your gut flora towards overall healthier wellbeing—no matter your age.

Always be sure to consult with your doctor before starting a new regimen. Your doc can help find the best natural probiotic solutions for your health concerns.

Do you want to learn more about ways to boost your health? Sign up for The Male 90X program now.