50 Leaders Transforming Health & The Future of Medicine

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

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

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

About Tracy Gapin, MD

Dr. Tracy Gapin

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

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

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

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

50 Health Optimization Leaders Transforming Men’s Health

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

Dr. Peter Attia

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

Dave Asprey

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

Dr. Axe

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

Dr. Jeffrey S. Bland

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

Ben Brown

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

Jay Campbell

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

Dr. Michael A. Dempsy

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

Dr. Geo Espinosa

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

William (Bill) Faloon

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

Tim Ferriss

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

Dr. Tracy Gapin

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

Ben Greenfield

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

Dr. Jeffrey Gladden

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

David Goggins

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

Aubrey de Grey

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

Dr. Mickra Hamilton

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

Bill Hanks

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

Dr. Bob Harding

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

Sam Harris

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

Dr. Mark Hoch

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

Chad Howse

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

Dr. Mark Hyman

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

Chris James

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

Dr. Anthony G. Jay

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

Dr. David Jockers

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

Dr. Isaac Jones

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

Dr. Sandra Kaufmann

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

Daniel Kelly

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

Dr. Farhan Khawaja

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

Pete Koch

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

Dr. James Leonette

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

Dr. Jeffry Life

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

Dr. Bruce H. Lipton

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

Dr Ben Lynch

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

Aubrey Marcus

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

Mike Matthews

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

Dr. Emeran Mayer

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

Ben Pakulski

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

Dr. Kirk Parsley

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

Sachin Patel

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

Dr. Rhonda Patrick

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

Dr. Joseph Raffaele

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

James Schmachtenberger

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

Dr. David Sinclair

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

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

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

Dr. J. Richard Steadman

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

Dr. Daniel Stickler

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

Dr. Eric Topol

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

Dr. Jean-François Tremblay

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

Nelson Vergel

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

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Join thousands of men who have discovered how to be unstoppable.

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

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

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

Men, What is stress doing to your Testosterone?

stress and our testostereone man at desk

Stress is ubiquitous—it affects all of us in one way or another.

Low level stress that you can easily overcome is usually not bad for you. In fact, it can even be good for you. Stress can motivate you, improve your athletic performance, and help you adapt to your environment. 

But long-term or excessive stress can have a profoundly negative effect on your health and even reduce your lifespan. Research shows that stress reduces testosterone levels, which may be one reason why stress is strongly linked with weight gain, poor sleep, and erectile dysfunction (ED)

Getting your stress under control is one of the most important ways to achieve a healthy, satisfying life. In this article, I’ll dive into exactly what stress is and what it is doing to your health, testosterone, and sex life. Then I’ll explain exactly how to beat it. 

What is Stress

We throw the term around all the time, but what exactly is stress?

Stress is a feeling of psychological strain or pressure. It occurs from our own perception of an event or stressor as threatening or challenging to us.

To be clear, stress is not the actual events or stressors in your life.  Your response to those stressors is what triggers your feeling of stress.

Psychologists sometimes classify stressors into four types (1):

  1. Ambient stressors, like noise in a cafe or traffic
  2. Hassles or micro stressors, like not being able to find your keys
  3. Major life events, like getting fired, getting married, or having a child
  4. Crises or catastrophes, like a natural disaster

These have different effects on your overall well-being, but even hassles or micro stressors, when they are constant, can create levels of stress that ultimately affect our health. 

traffic jam - angry stressed businessman driving car

How Stress Affects Health

Stress has a massive physiological effect on our bodies. When we feel stress, our brain sends out a signal to our body and activates a “fight or flight” response. Our pupils dilate, our heart rate increases, and our body releases a number of hormones and chemicals to get us ready to react, such as adrenaline, endorphins, and cortisol.

This response is useful if we’re encountering a situation where we really do need to fight or get away. Athletes, soldiers in combat, or even firefighters benefit from this reaction to stressful situations.

But for most of us, this bodily response is unnecessary. And, when stress is chronic, occurring over a long period of time, these effects can be toxic and dangerous to our health. The amount of stress that you have, and your stress resiliency, can even predict how long you will live.

Risk of disease

One of the most worrying effects of stress on our health is its relationship to disease; research shows that chronic, severe stress vastly increases a person’s risk for several chronic health conditions. 

For example, there’s significant evidence that stress increases the risk of cardiovascular diseases like heart attack, stroke, high blood pressure, and hypertension as well as diabetes and certain types of cancer (2, 3, 4). 

Stress is also clearly associated with mental illness, including depression, schizophrenia, and anxiety (5, 6).

Immune Function

Stress has been found to reduce immune function (7). Research has demonstrated that stress can cause a person to be more susceptible to illnesses like colds (8). Scientists have suggested that stress can affect immune system function at the cellular level, changing the body’s chemical immune response. They’ve found that individuals that report more stress tend to have lower immunity and increased inflammation (7).

Poor lifestyle habits

The way that we cope with stress may also have an impact on our health. When individuals cope with stress by consuming excessive alcohol, smoking, or binge-eating, the result is poorer health. Stress can cause some people to engage in unhealthy habits as a way to cope with the psychological discomfort (9). 

Stress can affect your genes

Epigenetics refers to a process whereby gene expression, or activity, is altered by the environment although the actual genetic sequence is not changed. 

Researchers have found that stress can cause epigenetic changes resulting in negative health outcomes. 

What does all this mean? It means that stress may be able to actually change how your genes are expressed such that you are predisposed to have worse health outcomes. 

How Stress Affects Testosterone and Erectile Dysfunction

Stress has such a powerful effect on us in part because it’s psychological. It affects the hormonal balance in our body, but it also affects our mental health. Both of these things can impact sexual function and performance.

One of the ways that stress impacts sexual function is through testosterone.

What is testosterone?

Testosterone is often called the “male sex hormone”. It plays an important role in several bodily functions for men, including the initial development of the testes and prostate. In adults, testosterone has many surprising effects including being critical to the production of sperm and semen, healthy libido, and even muscular development.

Many men suffer from “low T”. What is low T? It’s a condition where a man’s body does not produce sufficient testosterone for optimal function.

Low testosterone can be caused by various lifestyle factors, including diet, exercise, and poor sleep. Age alone may also be a factor since the production of testosterone tends to decrease with age. Men over the age of 50 tend to experience a 1% decline in testosterone levels every year.

Some of the symptoms of low testosterone include: 

  • Erectile dysfunction
  • Low fertility
  • Loss of muscle mass
  • Anxiety and depression
  • Weight gain
  • Low libido and sex drive
  • Weaker bones
  • Reduced energy
  • Less body hair
  • Foggy brain

Stress has been shown to directly affect testosterone levels. When you’re stressed, your body releases the stress hormone cortisol. And high cortisol levels crush your testosterone. Research has found a clear association between high cortisol levels and low levels of testosterone (13). 

The lower testosterone levels caused by stress, in turn leads to low energy, weight gain, loss of mental focus, and loss of sexual function.

Stress Causes Erectile Dysfunction

Stress is one of the most common causes of ED (14).

Sexual function depends on the complex interaction between physiological and psychological factors. Stress affects both. It causes your body to produce less testosterone, which contributes to difficulty getting an erection. It can also affect the psychological processes associated with sexual arousal. 

Finding ways to effectively cope with stress is an essential part of creating a healthy lifestyle, achieving optimal testosterone levels, and supporting a fulfilling sex life. 

Reduce Stress to Improve your Health, Testosterone, and Sex Life

Great, we need to address stress for better health, more testosterone, and great sex. 

But how?

Develop stress resiliency

This is one of the most important things that you can do to reduce stress: develop ways to cope effectively with stress and create stress resiliency

Stress resiliency refers to your ability to respond to and cope with the stressors that you face in everyday life. Creating resilience to stress can help you experience it less often, for less time, and thus reduce the negative health effects.

To develop stress resiliency, try the following.

  1. Start to think of stress as an opportunity for growth. Ask yourself: What is the stressor? Why am I stressed about it? Where can I feel the stress in my body? What can I do right now to cope and calm myself down? What can I learn to grow from it?
  2. Develop healthy coping habits. These include exercise, meditation, breathing techniques, hobbies you enjoy, and even sex.
  3. Sleep! Sleep is critical for optimal health, but especially when it comes to stress resilience. Good quality sleep allows your body to heal and recover. And good quality sleep lowers cortisol.
  4. Get social support. Engaging with the important people in your life is one of the most effective ways to cope with stress. Even giving social support can improve your stress. 
  5. Focus on eating good quality food. The foods you eat can directly promote or reduce inflammation in your body, and thus affect cortisol production. 


Exercise is one of the most effective ways to beat back stressors (15). Research shows that people who exercise consistently  are better able to develop stress resilience and reduce the health consequence of stress (16). 

man exercising for stress and testosterone levels


Research is increasingly finding the benefits of meditation on everything from cognitive health to physical energy levels. Meditation also turns out to be an effective way to cope with life stressors, even if you do it for just five to ten minutes a day. 

The benefits of meditation include:

  • Stress reduction
  • Better sleep
  • Feeling relaxed
  • Better focus and attention
  • More positive mood
  • Reductions in depression and anxiety. 

Solutions for Erectile Dysfunction and Low T

Do you think your stress is lowering your testosterone? Here are a few ways that you can increase your testosterone naturally

Lose weight

Body fat and testosterone are connected. When guys have higher body fat levels, their bodies create and release less testosterone. And low testosterone causes your body to store more energy as fat. It’s a vicious cycle.

However, you can reverse it and turn it into a positive cycle. When you start to lose weight, you’ll find that your testosterone levels naturally increase. And, as the testosterone in your body increases, you’ll find it easier and easier to lose more weight (17). Losing weight will also help you to stop ED in its tracks

If you are overweight, make this a priority: lose weight to naturally boost your testosterone. improve sexual function, and improve stress. 


It’s not only effective for coping with stress, but also for increasing testosterone. Numerous studies have found that guys that exercise more tend to have more testosterone. 

The best exercise to boost testosterone is strength training and lifting weights. Studies have found that guys of all ages get a boost of T from weight training (18). Moderate cardio exercise is also great. 

And for another added benefit, exercise is an effective way to prevent and help treat ED.

Testosterone replacement therapy (TRT)

Testosterone hormone therapy can be an effective treatment for some guys that suffer from low T. Testosterone therapy can be given topically, by subcutaneous or intramuscular injection, pellets, or more recently oral medication.  Some of the benefits of TRT include (19):

  • Improved energy
  • Better sexual function and sex drive
  • Increased endurance
  • Enhanced ability to gain lean muscle mass
  • Increased mood and energy
  • Improved cognitive function

There can be risks of testosterone replacement therapy, so make sure you consult with a doctor specialized in men’s health and hormone therapy before deciding whether it could be right for you.

Precision Medicine

These recommendations will help the majority of men reduce stress and improve their health. 

But everyone is different. Every man obviously has unique genetics, and thus responds to his environment differently. This is epigenetics.

Why should you care? There may be things that you should be doing to reduce stress and get healthy that wouldn’t work for other men. Whether it be

Precision medicine is a way to get a health plan tailored to your individual genetic makeup. If you’re suffering from stress, low T, or ED, look for solutions designed specifically for you and your genes. 

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

Conclusion: Don’t Let Stress Get You Down

Everyone experiences stress. If stress becomes chronic, and you lose your ability to cope with it, stress can crush your health, leading to weight gain, low testosterone levels, poor energy, and increased risk of erectile dysfunction.

But when you have effective coping mechanisms and view stress as helpful not harmful, you can overcome it and rise to the occasion. Learning to beat stress will help you boost your immune system, lose weight, feel healthier, and enjoy the benefits of higher testosterone.

If you’re concerned about what stress may be doing to your health and testosterone levels, schedule a consultation to learn how to personalized health advice so you can live your life to the fullest. 

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


  1. Wheaton, B., & Montazer, S. (2010). Stressors, stress, and distress. A handbook for the study of mental health: Social contexts, theories, and systems, 171-199.
  2. Dimsdale, J. E. (2008). Psychological stress and cardiovascular disease. Journal of the American College of Cardiology, 51(13), 1237-1246.
  3. Harris, M. L., Oldmeadow, C., Hure, A., Luu, J., Loxton, D., & Attia, J. (2017). Stress increases the risk of type 2 diabetes onset in women: A 12-year longitudinal study using causal modelling. PloS one, 12(2), e0172126.
  4. Moreno-Smith, M., Lutgendorf, S. K., & Sood, A. K. (2010). Impact of stress on cancer metastasis. Future Oncology, 6(12), 1863-1881.
  5. Bartolomucci, A., & Leopardi, R. (2009). Stress and depression: preclinical research and clinical implications. PloS one, 4(1), e4265.
  6. Corcoran, C., Mujica-Parodi, L., Yale, S., Leitman, D., & Malaspina, D. (2002). Could stress cause psychosis in individuals vulnerable to schizophrenia?. CNS Spectrums, 7(1), 33.
  7. Segerstrom, S. C., & Miller, G. E. (2004). Psychological stress and the human immune system: A meta-analytic study of 30 years of inquiry. Psychological Bulletin, 130(4), 601.
  8. Cohen, S., Doyle, W. J., Skoner, D. P., Rabin, B. S., & Gwaltney, J. M. (1997). Social ties and susceptibility to the common cold. JAMA, 277(24), 1940-1944.
  9. Steptoe, A., Wardle, J., Pollard, T. M., Canaan, L., & Davies, G. J. (1996). Stress, social support and health-related behavior: a study of smoking, alcohol consumption and physical exercise. Journal of Psychosomatic Research, 41(2), 171-180.
  10. Mulligan, C. J. (2016). Early environments, stress, and the epigenetics of human health. Annual Review of Anthropology, 45, 233-249.
  11. Glad, C. A., Andersson-Assarsson, J. C., Berglund, P., Bergthorsdottir, R., Ragnarsson, O., & Johannsson, G. (2017). Reduced DNA methylation and psychopathology following endogenous hypercortisolism–a genome-wide study. Nature: Scientific Reports, 7, 44445.
  12. Wein, H. (2010). Stress Hormone Causes Epigenetic Changes. NIH Research Matters. https://www.nih.gov/news-events/nih-research-matters/stress-hormone-causes-epigenetic-changes
  13. Rubinow, D. R., Roca, C. A., Schmidt, P. J., Danaceau, M. A., Putnam, K., Cizza, G., … & Nieman, L. (2005). Testosterone suppression of CRH-stimulated cortisol in men. Neuropsychopharmacology, 30(10), 1906-1912.
  14. Rosen, R. C. (2001). Psychogenic erectile dysfunction: classification and management. Urologic Clinics of North America, 28(2), 269-278.
  15. Bond, D. S., Lyle, R. M., Tappe, M. K., Seehafer, R. S., & D’Zurilla, T. J. (2002). Moderate aerobic exercise, T’ai Chi, and social problem-solving ability in relation to psychological stress. International Journal of Stress Management, 9(4), 329-343.
  16. Hsu, Y. C., Tsai, S. F., Yu, L., Chuang, J. I., Wu, F. S., Jen, C. J., & Kuo, Y. M. (2016). Long-term moderate exercise accelerates the recovery of stress-evoked cardiovascular responses. Stress, 19(1), 125-132.
  17. Yassin, A. A., & Doros, G. (2013). Testosterone therapy in hypogonadal men results in sustained and clinically meaningful weight loss. Clinical Obesity, 3(3-4), 73-83.
  18. Craig, B. W., Brown, R., & Everhart, J. (1989). Effects of progressive resistance training on growth hormone and testosterone levels in young and elderly subjects. Mechanisms of Ageing and Development, 49(2), 159-169.
  19. Osterberg, E. C., Bernie, A. M., & Ramasamy, R. (2014). Risks of testosterone replacement therapy in men. Indian journal of urology: IJU: journal of the Urological Society of India, 30(1), 2.


Transform Your Health With Your DNA

Transform Your Health with Your DNA - Dr Tracy Gapin

Your DNA tells a story and can transform your health. We celebrate DNA Day on April 25 every year to commemorate the completion of the Human Genome Project in 2003 and the discovery of the double helix of DNA in 1953.

But DNA Day (and every subsequent day) is more than just a nod at the incredible scientists advancing research in health and medicine. It’s the perfect opportunity for YOU to take control of your own wellbeing by taking time to understand how your DNA impacts your life—and how you can hack your genes for improved health and vitality.

Let’s take a dive into how advancements in DNA research impact you, and what you can do to take your wellness to the next level.

What is the Human Genome Project?

DNA Day is the celebration of the completion of the Human Genome Project. The Human Genome Project was an international, collaborative research project that identified and mapped all of the known human genes. It specified where these genes are in the sequence and their purpose from a physical and functional standpoint. This project has completely revolutionized the way we understand genes, health, and medicine.

Francis Collins, the director of the National Human Genome Research Institute, stated: “The genome is a history book—a narrative of the journey of our species through time. It’s a shop manual, with an incredibly detailed blueprint for building every human cell. And it’s a transformative textbook of medicine, with insights that will give health care providers immense new powers to treat, prevent, and cure disease.”

The Human Genome Project set in motion a new wave of studies looking at how individual genes play a role in physical traits, behaviors, and risk of disease. More researchers began to realize the impact that genetics has on health, especially with regards to risk of chronic illness.

Without this project, I likely wouldn’t be able to help my clients in the profound way I am able to currently through my genetics coaching. Now that we have more information about genetics and epigenetics, and now that we have more researchers participating in genetic studies, advancements are ever deepening our understanding of hacking our genes to improve wellness, lengthen lifespans, and taking health to a new dimension. I owe my work and the success of my clients to the Human Genome Project!

What is DNA?

Most people have a basic understanding of DNA, but genetics is a complicated subject that necessitates a little extra explanation. So let’s get into it just a little.

DNA (deoxyribonucleic acid) is essentially your hereditary material. Almost every cell in your body has your unique DNA sequence tucked away in its cells. There are over 3 billion bases in human DNA, and 99% of those bases are the same for all humans. It’s the sequence of that last 1% that makes us all unique and inimitable!

Genes are made up of DNA. Each gene has its own function. For example, some genes code for proteins like muscles and tissues, while others determine physical or behavioral traits. The Human Genome Project estimates that humans have between 20,000 and 25,000 genes. You have two copies from each gene, one inherited from each parent.
Genes make up chromosomes. Most people have 23 chromosomes. The chromosome is basically the structure of DNA, which is tightly coiled around histone proteins.

You don’t really need to remember all of this. What you really need to take is this: your genes are complicated. Little DNA strands make up genes that coil together into a chromosome, which sits in every cell nucleus. Different cells activate different genes, which is how your cells can have different functions (like hair proteins versus blood cells) while keeping in alignment with your basic genetic structure.

And your DNA is just the start. Your genetic sequence is the blueprint for your body and health, but it doesn’t tell the whole story. That’s where your epigenetics comes in.

What is epigenetics?

Epigenetics is how your genes are expressed, controlled by the activation or deactivation by certain lifestyle factors.

For years, people thought that genetics were unchangeable or that it took multiple generations and random mutations to change your genes. More research on epigenetics tells us that’s not the case, though. The genetic blueprint is passed down, but the expression of those genes can change throughout the course of your life. You could actually have a different genetic expression at different points in your life!

Here’s how it works. Certain external factors can turn your genes “off” or “on,” usually through DNA methylation. Methylation refers to the addition of a methyl group to a DNA strand, basically flipping a switch that turns it into the “off” position (usually). Methylation can be positive on some genes, and it can have a negative effect on others. For example, you’ll want an increase in methylation (deactivation) on those genes that cause tumor growth. But you’d want a decrease in methylation (activation) on genes that suppress tumor growth. So a risk of cancer can be programmed into your DNA, but epigenetics tell your DNA whether to express that risk or not.

Where do methylation and other epigenetic changes come from? Diet, stress, sleep, exercise, thought patterns, behaviors, and other lifestyle factors can all impact the expression of your genes.

There is a lot that goes into epigenetics. It’s an entire field of research with a lot of moving parts. You can start delving in a little deeper to learn more here: What Is Epigenetics And Why Do You Care?

More epigenetics resources to check out:

What can I do about my genes?

The Human Genome Project gave us the foundation we need to understand how genes and sequences impact health. It told us which genes need to be activated in order to protect us from disease, and which need to be deactivated in order to ward off potential health complications.

Research on epigenetics has furthered this understanding to tell us that our genes are never static. We can actually control how we activate and deactivate these genes.

That means YOU are in control of your health.

Your genetic sequence tells you where you came from, and your epigenetics tells you where you’re going. So let’s use that to our advantage! What can you do about your genes to bring you the health and life you crave?

hormone hunger ghrelin men's health

1. Acknowledge any harmful habits.

We all have bad habits. Maybe you sit on the couch all day Saturday and do nothing. Maybe you smoke when you’re anxious. Maybe you stress about little things. Maybe you pull an all-nighter when you have a project at work.

These small habits can and do add up, and they can appear in the form of negative gene expression.

Before you start making any lifestyle changes to hack your DNA, I want you to take a look at how you’re living your life now. Don’t be hard on yourself. Don’t beat yourself up. The goal is simply to understand where your current level of health is coming from.

If you want to make a change, you have to be honest with yourself about your lifestyle. Only you can make the change.

2. Discover your genetic sequence.

Your genes are uniquely yours. That means no two health plans are going to be the same. When you go into a doctor’s office, they usually only have the ability to give you a cookie-cutter plan based on your general health as it stands. But you need more than that in order to be healthy. You need a deep understanding of your health on a genetic level to ensure you’re making the right lifestyle choices for your body.

I recommend getting a professional genetics test accompanied by a comprehensive consultation with a genetics coach. This gives you data of your test results, but it also takes it one step further to understand exactly what that data is trying to tell you about your health.

Understanding is the first step to resolution and growth!

The best part about professional genetics coaching is that your data is secure. No leaks or sold data, like some of these genetic tests! The other best part? You get a customized plan built just for you, and you can track and analyze results accordingly.

3. Start hacking.

Now that you know your genes and what that means for your health… you can take massive action to improve. It’s not actually that hard to hack your genetic expression once you know what it looks like. You might need to tweak your nutrition, adjust your workouts, and bump up your sleep—but it comes down to unassuming lifestyle changes that can make a huge difference in your short-term and long-term health.

Talk to a genetics coach about designing an effective plan to hack your genes and unlock your wellness.

There’s no better time to take your genes to the next level than DNA day!

Work With Me

Going deeper into DNA

DNA is cool. I think it’s awesome that you’ve read this article, and you’re eager to take control of your health. It’s the men that equip themselves with knowledge and then take action on that knowledge that live healthy, long, vital lives. I’m excited that you’re part of that determined group of men taking your life, energy, and vitality to the next level.

Want more participation? Of course you do. Because you’re always striving or more. You want to delve deeper and start hacking your genes, so you can prevent risk of disease, revitalize your energy, and renew your vitality.

If you’re one of those powerful men looking to renew and restore your life, you should be on the path of lifestyle health program. With my suite, I test your DNA, interpret the results, and come up with a customized plan that’s specific to YOUR individual genes and lifestyle. We’ll work together to come up with a health strategy that will improve every area of your life from your health and energy to your professional productivity to your personal relationships.

It’s time for you to get in the driver’s seat of your health. With my genetics coaching plan, we’ll gas up your car, rev the engine, and zoom off.

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

I look forward to hearing from you to revolutionize and revitalize your life and vitality. Let’s celebrate DNA day the best way by hacking your DNA and taking your health to the next level.

Schedule a consultation to learn how  understanding your DNA can help you lose weight, gain energy and even have a better sex life.

Ready to take the next steps?

Download the Blueprint

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

How Wearable Tech is Revolutionizing and Personalizing Healthcare


Wearable technology isn’t new to the medical field, but emerging advancements have revolutionized the way users can control and monitor their health. Daily heart monitors and pedometers have been helping users track their own health and fitness for almost a decade. Coming into 2019, though, we’ve seen an unprecedented influx of wearable medical devices and associated smartphone apps that are taking health to a new level. From sleep tracker apps to heart rate variability trackers to blood sugar monitors, tech companies are transforming annual physician visits into daily health habits.

Medicine is moving into the hands of the patient, ushering healthcare towards personalization and accessibility for all. Let’s take a look at the basics about what wearable health tech is and does, and then we’ll go through some of the popular and exciting technologies that are changing wellness, vitality, and longevity.

What is wearable health tech?

Wearable health technologies are, as the name suggests, tech advancements made to improve health—that you wear on your body. You put some sort of monitor around your wrist, finger, head, or chest. The monitor tracks your movement during the day or during your workout, and then it sends biofeedback (reports about your health) to a centralized system, like a phone app or cloud storage.

You have nearly instantaneous access to your health reports and biofeedback. You can refresh your phone app to see your heart rate up to a minute ago. And you can wake up in the morning and see exactly how you slept the night before, down to the minutes, movement, and quality.

Wearable health technology lets your body tell you what’s going on. As you grow accustomed to the equipment and feedback, you’ll be able to become more attuned to your health and wellness.

What are the benefits of wearable health tech?

  1. It makes you proactive about your health: Wearable tech allows users to keep up with their health before something goes wrong. You’re not thinking about your health once a year when it comes time for your annual physician visit (or less frequently, if you’re like some patients I know). You’re aware of and focused on your health every single day. This enhances understanding of health and makes people more proactive about their lifestyle decisions. Proactivity is the best way to keep disease away.
  2. It gives you control of your health: Wearable tech gives the user more control of their experience of health. These equipment increase understanding of different health measures, making users more mindful about their health every single day. For those individuals who want to live a healthy and vital life, this level of control over their own health can be relieving.
  3. It helps your doctor do their job. But you’re not alone in your health journey. Most technology will allow you to share health reports with family and doctors. This means your doctors can keep up with you and your health on a regular basis. More healthcare practitioners are moving to this one-on-one relationship-based approach to medicine, especially as healthcare gets more complex.
  4. It detects problems faster: You’re getting biofeedback down to the minute. This allows for earlier detection of concerns. Since the majority of diseases are progressive, swift detection can help minimize symptoms and treat the disease more fully and effectively. These techs can help kill the monster when it’s small.
  5. It provides more data for improved treatment: You’re tracking your health every single day. You’re creating a strong set of data about you and your body. If something does go wrong with your health, you already have weeks or months of data for your doctor to look at. This massive data set helps you and your doctor better understand your symptoms for more accurate and effective treatment—at a faster pace.
  6. It helps you live better, longer: You’re proactive about your health. You’re more aware of what’s going on with your body. You can catch things early, and you and your doctor have more data to better understand what’s going on. Altogether, you have a better hold on your health, so you can make better decisions for your life. This leads you to improved health, vitality, and longevity.

What should my wearable technology track?

Different technologies offer different sorts of tracking and analysis options. Some of the monitoring capabilities of wearable tech includes:

  • Heart Rate Variability: the interval between heartbeats; a clue into health of autonomic nervous system (learn more about HRV here)
  • Heart rate: moving and resting rate determines overall health of body and heart
  • Blood oxygen saturation: amount of oxygen in blood, needed to keep organs and body healthy and energetic
  • Body temperature: tracks baseline versus temp due to disease, infection, or stress
  • Respiratory rate: how many breaths a person takes while at rest; abnormal can be clue into illness, infection, disease, or dehydration
  • Sleep stages: REM, light, deep to measure quality of sleep
  • Workout metrics: performance and endurance during activity
  • Step count: amount of steps taken during day, demonstrates basic level of activity
  • Calories burned: calories burned at rest and with activity

When selecting wearable tech, you also want to consider the usability of the software, the ease of wearing, and the different tracking and reporting features. Ideally, you want to be able to keep your doctor aligned with your health reports. Some tech equipment includes a community feature as well so you can include your friends and family to keep you accountable and healthy.


What are some of the wearable tech options that are personalizing health?

1. Garmin Fenix Watch

The Fenix watch by Garmin was originally made for runners, athletes, and adventurers, but it’s become a staple for in the wearable tech world. It offers some of the clearest technology in an easy-to-use, unobtrusive way.

You just put your watch on (or keep it on all the time), and you have your health on you at all times. It has Elevate ™ wrist heart rate technology, so it can track your heart rate and heart rate variability down to the second. Your watch will count your steps, track your sleep, measure calories burned, and even quantify the intensity of your activities. The watch even shows biomechanical measurements like cadence, stride length, ground contact time, vertical oscillation, and vertical ratio while working out. It gives you insights into your anaerobic training metrics and tells you how to train productively based on your recent exercise history and performance.



The watch also includes outdoor sensors with GPS and GLONASS satellite reception, so it can tell how far you’ve run/biked, your altitude changes, and even the barometric pressure you’re in. Wear it while swimming to track distance, pace, stroke, and count. Wear it skiing or snowboarding to track speed, distance, vertical drop, and run. Go into golf mode for yardage on your course, autoshot detection, and stat tracking.

Plus, it has a great design, especially for men. If you’re going to be wearing your health monitors all day, you want it to look cool. The Fenix has a rugged design with durable sport band and stainless steel fittings, so you’ll look as awesome as you feel. And you can even link your phone to your watch to get messages and calls, like you would with any other smart watch.

There’s also a community aspect. You can connect with friends and neighbors who also have the watch, so you can compare activity and goals. Push each other to live healthier. If you’re competitive, this feature is a must to take your life to the next level.

If you’re not a serious athlete, the Fenix might be an unnecessary cost. However, a lot of my patients love the daily performance metrics, smart notifications, and advanced tracking features. It really is the most comprehensive, adaptable, and usable watch on the market currently. As a doctor, I love the readability and breadth of reports to get an idea of how your workouts and daily movement is impacting your lifestyle.


2. Biostrap


Biostrap is similar to the Garmin watch, but it’s more for the every-man who doesn’t necessarily need GPS tracking for runs or cycling.

The Biostrap also helps you track your workouts by capturing your full body movement. The wristband and shoe-pod work together to understand how your body is moving, especially during workouts. It tracks blood oxygen saturation, heart rate variability, heart rate, respiratory rate, sleep analytics (sleep stages)—all day and night. During exercise, it tracks cadence, velocity, reps, and more. Not only does it track the data, but it also gives personalized insights to understand how you’re performing and how you can improve your health.

A unique aspect of the Biostrap is how it follows your heart. It doesn’t just check your pulse, but it captures specific waveforms that doctors use to monitor patients in-house. This gives more precise heartbeat data and analysis to ensure your heart is always beating strong.

The app is minimalistic and easy to use. You can set daily and long-term goals, look at your exercise library, and monitor your health with just a few taps. Biostrap is a great option to look into if you want in-depth tracking but you’re new to wearable tech or looking for a more approachable platform.

3. Oura Ring



I can’t stress it enough: sleep is critical. A poor quality and quantity of sleep is directly linked to low testosterone, low energy, obesity, and increased risk of disease like cardiovascular disease and type 2 diabetes. Poor sleep may even be linked to an increased rate of mortality (aka death)!

That’s where Oura Ring steps in. This is one of the best sleep trackers on the market (although there are a few). This ring is packed with sensors to help you understand different areas of your health, from sleep to workouts and beyond. It uses a body temperature sensor to get your temperature baselines and variations, infrared LEDs to measure blood volume pulse, and 3D accelerometers and gyroscopes to detect the amplitude and intensity of your body movement. It tracks you 24/7 so you can understand your movement and energy from wakefulness through sleep.

Some of its features include:

  • Bedtime guidance
  • Sleep quality measurements
  • Sleep stage tracking (REM, deep, light)
  • Quality and quantity sleep trends
  • Daily recovery optimization
  • Resting heart rate
  • Heart rate variability (HRV)
  • Body temperature trends
  • Respiratory rate
  • Steps and calories
  • Activity tracking and inactive alerts

Users also love the minimalistic design and integration with Apple Health app. You can import your workouts automatically to track your activity, calories, and fitness in your Health app.

So Oura isn’t just about sleep. It’s about understanding the basics of your health, so you can see just how your body is working to stay strong and vital. It also helps you set goals for your health and wellness, so you always feel incredible.

4. Heartmath Inner Balance



Training your emotional wellbeing is one of the best ways to handle your hormones, be more productive, and get the most out of life. Reducing stress is one of the best things you can do for your health to reduce your risk of diseases like cardiovascular disease, obesity, type 2 diabetes, cancer, Alzheimer’s, and others. Stress is America’s silent epidemic, but HeartMath helps you take control of what you’re feeling.

The Heartmath Inner balance app and sensor actually focus on your mental wellbeing along with your physical. Its goal is to help you find balance, release stress, and reduce anxiety. Research shows that our heart rhythm actually reflects our inner state. Your heartbeat is erratic when you’re stressed or frustrated, but it’s consistent and even when you’re in a calm, collected state. So this tech actually helps you connect your emotions with your heart on a physiological level.

Research has shown that stress resiliency is a strong predictor of health. Being able to stay calm in periods of stress can help minimize the strain on your heart and head, while on the other hand getting anxious or stress drastically increases your risk of health complications. There’s a reason it’s called disease– because there is dis-ease in your body and brain.

It will observe your heart rhythm variability, which gives insights into your emotional state. It then offers HeartMath techniques to guide you to a more stress-free state. Coherence feedback can tell when you’ve made an emotional shift and then trains you to sustain that consistent heart-rate and mental state.

5. Halo headset



The Halo Sport headsetstimulates your brain and increases neuroplasticity, which basically puts you into a state of hyper-learning. It uses small electrical currents to make the brain “pliable”, so it’s ready to learn and work harder. This can make you more productive, accelerate your recovery time, enhance your workouts, and improve your learning.

Throw on the headset for 20 minutes before working out or taking a piano lesson, and you’ll see marked improvements in how productive you are during the next hour. There are a number of studies proving that neuroplasticity works to put your brain into optimal over-drive. In fact, Olympians saw 45% faster results in training with Halo Sport than without!

The purpose of the Halo headset is to take your brain up a notch to make time-usage more efficient, whether working out, working at your desk, or learning something new. The headset connects to an app that tracks brain data, sends notification reminders, and provides tips to hack your brain and productivity.

Imagine what you could do if every hour was spent at peak capacity.

6. Apple Watch

Of course, we can’t forget the popular smart watch by Apple. Some of the newer watches are comparable to other tech wearables, offering a number of health and wellness components. Below are some of the uses of the Apple Watch:

  • It will constantly monitor your heart rate with the ECG app using just a fingerprint, giving a physician-worthy ECG waveform in 30 seconds.
  • The Breathe app keeps you calm and reminds you to relax throughout the day, putting your heart and mind back in alignment.
  • It can sense if you’ve fallen down, and the instant SOS alert sends help immediately.
  • It tracks your workouts and daily activity, and it will alert you when you need to get up and move.
  • You can pair your watch with compatible gym equipment to stay in sync with metrics like heart rate, speed, and calories burned. It can also automatically detect your workout, and you can input workouts based on type of activity.
  • It’s waterproof up to 50m, so you can take it in the water and work up a serious sweat.

People like using the Apple Watch because all of the information is centralized in your Health app, where it’s easy to find reports and share them with your doctor. Additionally, you can customize your watch completely to your needs. You can download different health apps for tracking and data input, like Dexcom G6 for diabetes glucose alerts or Lifesum to keep you moving with your food and workout goals. You can even see weather conditions, play your music, get messages, and other Apple app uses. Plus, there’s a strong community (and competition) aspect, so you can connect and share health data with friends.

The Apple Watch also offers many choices for customization, with https://mobilemob.com.au/ selling a variation of bands to accessorize your watch. It may not be as accurate as the other choices, but the customization that Mobile Mob makes up for it!

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Other interesting wearables

AlivCor KardiaMobile: This helps track heart health, especially irregular heartbeats. It links to the Apple’s heart rate sensor for continuous monitoring, and it has a small ECG pad on the watchband to determine irregularities.

Motiv: A smart ring that tracks sleep, activity, and heart rate. It’s one of the more simple designs and usage for the beginner tracker.

SleepScore Labs: SleepScore offers a non-contact sleep tracker using artificial intelligence. This sits on your bedside table to detect sleep movements as well as snoring, teeth grinding, and sleep apnea patterns.

L’Oreal UV sense: This battery-free sensor is so small it fits on the thumbnail for two weeks. It measures UV exposures to determine how to best protect your skin. After two weeks, you download the info into your smartphone and the sensor can be reused for ongoing data collection. This is usually used more for data collection purposes.

Air Louisville: Tracks the environment around you including the air quality and pollution of your city. It was made especially for patients who suffer from asthma. This collects data from individuals to assess long-term health risks for the overall public.

There are hundreds of health tech equipment on the market. Do your research to see which will best suit your health and lifestyle needs.


Technology is constantly changing, which in turn ushers in unprecedented advancements in the healthcare and medical world. Wearable tech is putting control in the hands of the individual to maintain their own health, wellness, and longevity.

It’s never been easier to stay healthy.

Wearable tech helps you understand the ins and outs of your own unique health. Each person has a unique blueprint and lifestyle that determines your wellness. That’s what The Edge Blueprint ebook dives into. You learn how to leverage your unique genetic blueprint to maximize your testosterone, boost energy, and climb to the next level of health– in a way that works best for you. Download The Edge Blueprint For Men

Are YOU ready to transform your health?

With my genetics coaching, I use testing and analysis to look at your genetic makeup and epigenetic expression to understand exactly how 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 leverage your genetics to maximize testosterone, optimize performance, and take your life to the next level!

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

Your Stress Resiliency and Management May Predict How Long You Live

Everyone deals with stress. But the way you respond to that stress can either grow you or kill you. That’s not an exaggeration. Your “stress resiliency”—how well you cope with short- and long-term stress—is actually a consistent predictor for health, wellness, and mortality.

Research has shown that the response to stress has a greater impact on health and longevity than the stressor itself.

Let’s take a look at why stress is unhealthy, what stress resiliency is, and how you can enhance your stress resiliency to effectively handle stressors to maintain your health now and for many, many vital years to come.

Health problems of stress

Stress takes a toll on your health. There’s no question about it. You’ve likely felt the physical effects of stress before.

You’re dealing with a stressful project at work, but that stress doesn’t stay at work. You start to get anxious, and your mind is racing a million miles a minute. Your heartbeat is faster and your blood pressure is higher. You wake up in the morning exhausted and you’re tired all day, but you still have trouble sleeping at night. Your stomach hurts, your muscles are weak, and your brain is foggy. And that motivation to finish that project has flown out the window.

We often think of stress as a mental thing associated with anxiety and depression. It is, in part, mental. But it’s also entirely physical as well. Stress shows up in your body in a lot of serious physical manifestations. Trying different treatment plans could be the way forward to help you get this stress under control. 

When faced with a stressor, your sympathetic nervous system activates and releases stress hormones like cortisol and adrenaline. This sets off the “fight or flight” response, used as a survival technique against the stressor. Physical signs of this response include:

  • Rapid heart beat and breathing
  • Increased blood pressure
  • Pale or flushed skin
  • Dilated pupils
  • Enlarged blood vessels
  • Digestion stops (blood rushes to muscles, away from stomach)

The fight or flight response can be incredibly useful when the stressor is an immediate threat to life, like if you run into a bear in the woods or your child is choking. Your body senses the stress and physically prepares to run or act. Your body actually has this response to help you react; for example, your pupils dilate so you can see more of the environment to respond to any incoming bear attacks.

But the fight or flight response was meant to be acute (short-term). It’s not supposed to last for more than 60 minutes. These hormones put your body into overdrive, literally changing how your breathing, blood, and organs function. After the stressor is gone, the parasympathetic system takes over to pull down the response and bring your body back to homeostasis.

The modern-day man is facing a unique biological challenge, though. Most of our stressors aren’t acute or life threatening. Oftentimes, in fact, our greatest stressors are fabricated in our heads. We’re stressed about being embarrassed or rejected. We’re stressed about things that are over and done with or things that haven’t happened (and may not happen).

We stress in a long-term, less tangible way. Stress is no longer: see bear, run or fight bear. Now, stress is: I have to do a presentation, but I don’t have all the information I need because Joe didn’t get it to me, and what if I pick the wrong slides, or what if I sweat through my shirt, and what if they don’t like me or I fail, and what if we lose the entire account because my ideas are no good, oh and by the way, I’ll have to run to my son’s soccer game but I forgot to pack his team snack, and my wife and I aren’t on the same page about saving our finances, and dang, I really want to go on vacation.

Did that inner monologue sound familiar? Maybe you even got stressed out reading it.

We all have stressful thoughts. But spiraling into a “stress monologue” can actually alert your sympathetic nervous system and put you into a perpetual fight or flight response. So, you put your mind and body into overdrive long-term, which is can cause serious health concerns.

Short-term impacts of stress include:

  • Headache
  • Fatigue
  • Anxiety
  • Sadness or depression
  • Restlessness
  • Lack of motivation or focus
  • Muscle tension
  • Irritability or anger
  • Appetite changes (overeating or under-eating)

Long-term health impacts of stress are linked to:

There’s no doubt that stress is a serious health problem. Stress can even alter the expression of your genes, putting you at risk for disease and illness.

But it’s not actually the stressor that’s causing your health problems. Stress is completely internal. We can either let stress seep in and impact our health… or we can choose not to. If we don’t spiral into that stress monologue, our bodies won’t have that physical response.

Introducing “stress resiliency.”

What is stress resiliency?

Stress resiliency refers to how well you can respond to and cope with stress. It says whether you freak out or laugh it off. It determines how long you feel stressed, what you think about the stress, and how you handle people and situations around you.

Stress resiliency is the top predictor for mortality. Basically, if you stress more, your risk of dying early increases drastically. If you acknowledge stress and let it go, you’re more likely to live a healthier, longer life.

“Stress resiliency” has four main factors:

  1. The stressful event
  2. The external coping resources available to us
  3. The inner coping resources we’ve learned
  4. How we mentally mold the stress

(Psst… The final two factors are the greatest predictors for mortality and longevity. You’ll see why.)

  1. Stress event: Some stressors are more “stressful” than others. For example, the loss of a spouse is probably more stressful than running late for a work meeting. In general, long-term, “heavier” stress generally puts the individual at a higher risk for health complications.

Regardless, no matter the type of stress, the impact on health comes down to your personal coping mechanisms to respond to that stressor. If you easily get stressed every day, you’ll have worse health than someone who can grieve or stress in an effective way.

  1. External coping resources: Research shows that having strong social support can enhance stress resiliency. In opposition, poor social support can actually worsen your response to stress. In fact, a lack of social support may even modify the epigenetic expression of your genes! The feeling of loneliness can actually enhance stress and worsen the ability to respond to everyday stressors, often leading to psychiatric disorders like depression, anxiety, sleep problems, and Alzheimer’s disease.
  2. Internal coping resources: However, stress resiliency is not really about what others can do for you. Studies show that how you internally manage your stress is more important. Typically, these internal resources are learned mechanisms that you’ve gathered throughout your life.

For example, Joe sees his parents handle financial stress by fighting about it. Alex sees his parents handle stress by going on vacation for the weekend (leaving Alex with the grandparents). Joe is taught that arguing is the only way to cope with stress, but Alex sees a weekend away as the solution. They’ll likely take these coping mechanisms into their adult years as well.

But it’s not all about your childhood and parents, either. Throughout your life, you’ve handled stress in different ways. Some ways have worked for you. Others haven’t. The coping mechanisms you’ve been “rewarded for” start to get engrained in your brain.

A lot of us don’t have strong internal coping resources. That’s where a major part of the problem comes in. We’ve been (accidentally) taught that we should respond to stress with anger, frustration, sadness, or other negative emotions. We’re taught that stress is evil, so we have to respond by curling into a ball to protect ourselves from it.

That’s where the fourth factor comes in. Changing the way we view stress can improve and enhance our internal coping mechanisms.

  1. Mental molding: This is my favorite part about stress resiliency. The way you view stress is actually the most important factor in how you’ll respond.

Everyone experiences stress. But the people who embrace it, rather than ignore it or let it overcome them, actually see the greatest response. Individuals who see stress as a challenge, not a threat, are actually more productive and motivated.

Here’s the proof that this matters:

  • A study at the University of Wisconsin-Madison found that people who believed stress had a negative impact on their health had a 43% increased risk of death. Those who experienced stress but didn’t see the effects as negative were least likely to die compared to others in the study.
  • A study published in the European Heart Journal found an increased risk of cardiovascular disease in participants who perceived stress as negative. Repeated results in another study.
  • A two-part study looked at adults’ “affect reactivity” to stress (how they respond to stress). The results showed that negative affective reactivity—an inability to respond positively to stress—had a significant association with mortality risk, more so than even experiencing the stress itself.

Where does this link come from?

Researchers aren’t exactly sure yet why a negative response to stress increases mortality risk while a positive response to stress may actually decrease it.

The two theories to answer this question involve sleep and energy movement.

First, people who don’t know how to handle their stress generally have a worsened quality and quantity of sleep. The brain is consciously and subconsciously worrying and stressing, which interrupts the calmness that’s required for sleep. When sleep goes awry, so does everything else. Your body uses sleep to reset everything including the immune, endocrine, and nervous systems.

But people who know how to handle stress are more likely to have effective coping mechanisms. They might meditate or workout or indulge in fun hobbies to release some of the stress. These healthy stress relievers can improve calmness, regulate hormones, and encourage quality sleep—all of which contribute to improved health and wellbeing. Certain coping mechanisms, like working out, actually make you healthier too!

The second theory is the way energy is translated. Stress creates a buildup of energy in your body. That agitated, restless feeling you get when stressed because your hormones are surging and your blood is racing. This physical response of energy can actually be productive if channeled effectively.

If you think this energy is negative, it will have nowhere to go—so it’ll start to eat away at your health. But if you see this energy is positive, you can actually use it to be more productive, creative, and action-oriented. You can utilize that energy for work or exercise, for example, to actually enhance your results.

Basically, stress can be incredibly useful and can even improve your health—when you think it’s useful.

How to enhance stress resiliency

Let’s go backwards through the four factors of stress resiliency to deepen and develop your response to stress from the inside out.

1. Train your brain.

Stress resiliency is about embracing and managing stress, not about avoiding or reducing it. So step one is training your brain to view stress as healthy.

Every time you have a stress response, it leaves an imprint on your brain so you can handle that stress in the future. This is called “stress inoculation,” where you get a mental vaccine to that stressor. Your brain actually grows and changes from the experience.

That’s why astronauts, athletes, emergency responders, and Navy SEALs all have to go through rigorous stress training. They’re put through physical and mental stress, because it hardens them to other stressors they might see in the field.

It’s time to recognize that stress isn’t against you. It’s there to help you grow. So when you start to feel that anxious, stressed out feeling, take control of your thinking. Follow this mindset process:

  • Where is the stress coming from? What is the stressor?
  • Why are you feeling so stressed out? Are you anxious about the past or future?
  • Where is the stress in your body? Do you feel it in your head, your heart, your stomach? (This brings you into the physical sensation of the stress.)
  • What can you do right now to calm those nerves? Think about your coping mechanisms.
  • Consider what you could learn from this stressor. Why is this challenge put in front of you, and how can you grow from it?

Remember- the only people without stress are under ground!

2. Develop healthy stress management habits.

Now that you’re training your brain to see stress as positive, it’s time to update your internal coping mechanisms. It’s important to develop healthy reactions to stress, so you can have easy go-to methods to calm your brain and body when amidst the chaos.

For example, you may have built up resiliency to the daily stress of your job, but you don’t know how to mentally handle the death of your beloved pet. You want to stress management tools in your belt that you can utilize when new, unexpected stressors arise.

Remember that stress is still physical. So even if you’ve got the mental side down to a science by embracing stress, you’ll still want an arsenal of healthy internal coping mechanisms that can help regulate your stress hormones.

The best internal coping resource is actually laughter. Social studies show that people who can “laugh off” tension generally have a higher resiliency to stress. This isn’t always easy to do, and it often requires a major mindset shift. When you run into a traffic jam, look for the silver lining (like you’ll miss the first five minutes of that super boring meeting). When you and your partner are in a fight, drop the anger and get a little playful. Focusing on fun can help you redirect how your brain naturally responds to stress.

By the way, throwing a smile on your face actually makes you happier. Even if you’re not feeling amazing, smiling signals your brain to release “feel good” chemicals, so you’ll actually start to feel better!

Other ways to manage stress include:

If you are struggling to figure out your internal coping mechanisms, consider talking to a professional. Therapists are trained to figure out what makes you tick, so you can find stress management tools that will work for you.

3. Get social support.

You want to surround yourself with people who care about you, support you, and love you. Interestingly, though, “social support” isn’t actually what it might sound like. You shouldn’t surround yourself with people who are just there to make you feel better or let you wallow in your stress. You want “support” in that they push you and challenge you. Your social support should give you tough love and encourage you to channel your stress into something positive.

There’s another type of social support that works well: giving social support. One study looked at the link between stressful events and assisting others. They found that going through a major stress event increased a participant’s risk of death by 30%. But there was no increase risk of death in participants who frequently helped others or gave to their community—even if they dealt with high levels of stress. The researchers concluded that helping others could actually reduce stress and mortality rates.

The goal here is to get out of your own mind and into the beauty of relationships. You want to surround yourself with people who will comfort and challenge you, while being grateful for the people you have in your life. You also want to channel your stress to become a beacon of light for others. Giving is the best way to receive.

4. Know your stressors.

The first factor of stress resiliency is just the stressor itself. Different people have different stressors that elicit different reactions. For example, you might get really stressed by traffic but not by being late. Or you might be constantly stressed about your kid or your boss or your weight, but your wife is always stressed about money.

It’s important to acknowledge what makes you stressed, so you can learn to embrace these moments. It’s not about avoiding traffic or quitting your job. You just want to understand where your stress comes from, so you can start to focus your energy on how to better embrace those areas of your life. You can then direct your internal coping mechanisms effectively.

5. Focus on your health.

There’s a fifth method to consider… your health! Stress can worsen your health—but poor health can also stress out your body. If your hormones are out of whack, it’s easier to let stress seep in.

For example, low testosterone can actually worsen stress. The symptoms of low testosterone include fatigue, insomnia, irritability, anxiety, depression, weight gain, and a loss of muscle mass. These symptoms can all make your mind and body more stressed, which can send you into a “stress spiral.”

For example, if you’re not sleeping, your body doesn’t have time to produce testosterone and clear our cortisol—so you end up with an even worse imbalance of low T and high cortisol. The higher your cortisol, the more you’ll feel those physical effects of stress. Check out these 5 easy ways to balance your hormones.

Pregnenolone is the “building block” hormone. It’s the hormone used to create all other hormones—including both testosterone and cortisol. When the pregnenolone isn’t being used to create testosterone, there’s more available to create cortisol. So keeping your testosterone high is also a great way to keep your cortisol to a minimum. Oh, and by the way, some research shows that strong testosterone levels are linked to longer lifespans. Get more info about testosterone here.

You are resilient

Stress resilience is a direct predictor of mortality. How you respond to stressful situations has a greater impact on your health and mortality than even exposure to stress on its own. A negative view of stress can lead to a number of health problems in both the short- and long-term, eventually leading to early death. But seeing stress as an exciting challenge to overcome may actually improve your mental and physical health.

So how do YOU see stress?

Is your stress going to make you or break you? Are you going to grow or perish?

Are YOU ready to transform your health?

With our high performance health program, I use testing and analysis to look at your genetic makeup and epigenetic expression to understand exactly how 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 more tips to optimize your health and testosterone?

Listen to the latest podcasts. Click HERE

Tracy Gapin, MD, FACS – Board Certified Urologist in Sarasota, High Performance Health Expert and Founder of www.GapinInstitute.com

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.


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!

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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    

How To Lose Weight For Healthy Testosterone Levels

Testosterone levels and body fat are intimately linked. High testosterone equals lower body fat. Low testosterone equals higher body fat.

But why does this relationship exist? Where does it come from?

And how can you overcome it to lose weight and boost testosterone?

The four-way relationship

Testosterone plays a role in everything from body and facial hair to a deeper voice. Testosterone is the hormone that makes you “manly.”

But that’s not all testosterone does. Testosterone is also a critical hormone in controlling weight and building muscle (for both males and females).

There are four ways that testosterone and weight gain are linked. Let’s delve into this intricate relationship below before getting into why they’re linked—and how you can lose weight for healthy T levels this month.

1. Low testosterone causes weight gain.

A common side effect of low testosterone is weight gain. In fact, if you have fast and unusual weight gain, your doctor will likely first test your testosterone levels. Even women who have low testosterone levels will start to gain weight at a faster rate.

Low testosterone especially causes weight gain around the midsection. If you’re getting a gut for the first time in your life, it could be low T!

2. Weight gain lowers testosterone.

Obesity impacts quality of life and shortens life expectancy overall. Weight influences every part of your body, from cardiovascular health to brain health to endocrine health.

Weight gain even affects how your hormones are produced. In fact, gaining weight can almost instantly lower your body’s production of testosterone.

So if you’ve started suffering from low testosterone symptoms, you need to look at the scale. A recent weight gain could be the stimulus of your low T levels.

3. Testosterone therapy boosts weight loss.

Studies show that testosterone therapy can improve body composition and quality of life. Most importantly, research has found that boosting testosterone can have an impact on obesity—with or without other lifestyle modifications.

This means that testosterone plays a critical role in metabolism and belly fat regardless of other typical lifestyle factors.

Boosting your testosterone can assist your weight loss efforts in tandem.

4. Weight loss encourages testosterone production.

When you gain weight, your testosterone lowers. But, if you lose weight, testosterone production increases.

In fact, weight is the first barrier to boosting testosterone levels. You could do everything else right, but if your weight stays the same, your testosterone levels will stay the same. The most effective way to boost your testosterone production is by losing belly fat.

Putting it together

What do these four statements mean?

That weight loss and testosterone are inextricably linked. Low testosterone causes weight gain, and weight gain lowers the production of testosterone. In reverse, boosting testosterone can assist with weight loss, and losing weight can improve T production.

This can either put you in a positive testosterone-weight cycle… or a negative one.

Let’s take a look at where this cyclical relationship comes from—so we can figure out how to get you in a positive T cycle this month!

What causes the testosterone and weight relationship?

The exact reason that testosterone impacts weight is still up in the air. Experts can definitively prove a relationship—but they’re not 100% sure where that relationship comes from.

Still, we have a few pretty good guesses about how the two are linked.

1. Hormone levels

Body fat is directly linked to estrogen. Fat tissue actually contains an enzyme called aromatase, which converts testosterone into estrogen. Moreover, aromatase has been linked to weight gain, aging, and disease.  

Estrogen is the antithesis of testosterone. When the body has extra estrogen floating around, it slows the production of testosterone.

So, having more body fat increases aromatase. Aromatase transforms your free-floating testosterone into estrogen. And having more estrogen further slows your testosterone production. When the production of testosterone is slower, it causes you to accumulate even more belly fat.

That’s why it can be so challenging to raise testosterone levels if you’re carrying around extra weight. Even if you supplement with testosterone replacement therapy, your belly fat starts to metabolize all of the extra testosterone and convert it to estrogen. That estrogen encourages your body to hold on to even more fat.

2. Muscle synthesis

Testosterone plays an important role in building muscle. Studies show that testosterone increases the body’s ability to produce protein and muscle mass. Low testosterone can cause a reduction in lean muscle, while high testosterone can help you bulk up quickly.

Having more muscle actually helps you lose weight. Lean muscle actually burns more calories throughout the day than fat does. That’s because your body needs energy to fuel the movement of your muscles—and it gets that energy from your caloric intake. Your belly fat doesn’t move (except when it jiggles), so it doesn’t require any energy or calories.

Testosterone is the key hormone in protein synthesis (aka building muscle). If you have low testosterone, your body isn’t able to build muscle. In fact, research shows men with low T tend to have less muscle mass than men with normal T levels.

So, no matter how much you lift, low testosterone levels can prevent your body from creating the protein it needs to build muscle. In turn, you’re not seeing the fat burning benefits of having lean muscle on the body.

You’ll lose muscle and gain fat!

3. Metabolism

Testosterone actually plays a critical role in metabolism. Metabolism is the process of turning your food into energy and fuel. One study found that men undergoing T therapy had an increased metabolic rate and lower body mass.

How does this work? Testosterone actually interacts with insulin and “eats” extra glucose. It can actually remove the glucose that would otherwise be stored as fat cells in the body. This can help prevent weight gain by getting rid of extra sugar that turns into fat.

So you need high testosterone to keep your metabolism functioning. If you don’t have this, your metabolism slows down. A slow metabolism means that more of your calories are converted to fat rather than energy. This can cause you to gain weight—especially around the midsection.

Boosting your testosterone, though, can help improve your metabolism, which helps you use up more of your food as fuel—rather than as fat.

4. Cortisol

Cortisol is the “stress hormone,” and it actually increases weight gain. That’s because cortisol is released as a response to stress and low blood sugar. Cortisol is released to raise blood sugar in response to some stressor. The sugar in your bloodstream needs to go somewhere… and it ends up in your gut as fatty tissue.

Cortisol also causes gluconeogenesis, which is when your body turns its proteins (muscles) into glucose. Basically, cortisol causes your body to turn muscles into fat.

Testosterone and cortisol have an inverse relationship. Both cortisol and testosterone require pregnenolone for production. If cortisol levels are high, there isn’t enough pregnenolone to produce testosterone—and vice versa.

If your testosterone is low, cortisol can run rampant—which boosts blood sugar and gluconeogenesis. But high testosterone steals away from cortisol production to minimize this stress-related weight gain.

5. Motivation

Common side effects of low testosterone include lethargy, low energy, and poor mood. This can make you less motivated to get up and go to the gym. It may even make you less motivated to throw the ball around with your kids or go to the beach with your buddies.

Low T can you less interested in activities that you once cared about—and likely that’s making you more of a couch potato than an active banana. A stagnant lifestyle can cause you to gain weight, which further lowers your testosterone.

Even worse, the most common side effect of low testosterone is a lowered libido. This makes you less interested in sex—and sex is one of the best ways to burn calories and lose weight. If you’re having sex less frequently, you could actually be cutting out one of your body’s historical methods of burning calories and blasting fat.   

6. Age

I’d like to address the topic of age and weight gain for a second.

We all start to pack on the pounds as we get older. We all think that gaining weight is a natural part of aging. And, in some ways, it is. But a lot of this actually comes down to our mindset about weight gain. We think that it’s okay to gain weight as we age because everyone does it.

But it’s not the number on your birthday cake that determines the number on the scale. It comes down to lifestyle. We sit behind our desks without ever moving. We workout less frequently. We stress more. We sleep less.

As we age, we start to fall into habits that encourage weight gain. We assume that it’s because we’re getting older—but it’s really because we’re stuck in the mindset that age equals weight gain.

But you can break this mindset. You have to break this mindset. You need to lose weight in order to boost your testosterone and vice versa.

And you can break it this week, so you can start to take control of your health once again—no matter your age.

How to lose weight for boosted T

There’s a vicious cycle that comes into play here. Low testosterone causes weight gain. And extra belly fat lowers testosterone. This creates a feedback cycle of low T levels and high weight gain that can be hard to break.

Because of this cycle, your typical diet and exercise don’t always work.

So if you’ve been feeling like your weight loss efforts are proving futile… you might be right.

No matter how much you diet or exercise, you could still get stuck in this cycle.

I’m going to give you ways to break through this cycle so you can start seeing results.

The solution is to boost testosterone while losing weight. Because if you boost testosterone but still have belly fat, the fat will metabolize all the extra testosterone. And if you lose some weight but still have low testosterone, the low T levels can cause you to gain that weight right back.

So we need to kill two birds with one stone.

How do you do this? You need to create a plan.

Losing weight and boosting your testosterone needs to be a goal that you set for yourself. You can’t just say, “I’m going to lose weight this year.” Because you could lose a pound and that’s losing weight—but nothing actually changes!

You need to create a specific goal…and then you need a plan for meeting that goal.

  • How much weight do you need to lose?
  • How much do you need to bump up your testosterone? How will you reach these numbers?
  • I recommend working with a doctor to come up with this plan.

I’m a doctor with a proven, customizable plan that’s tailored specifically to you…

Do you want to jumpstart a plan that has proven results?

Do you want to start boosting your testosterone and taking control of your vitality this month?


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

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

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

Ready to take the next steps?

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

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

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Can High Intensity Interval Training Make You Manlier?

So we know that testosterone is the masculine hormone. We also know that exercise boosts testosterone.

But what’s the best method to use exercise to make you healthy, sexy, energetic, and manly?

The solution? High-intensity interval training.

Can HIIT make you manlier?

Yes. High-intensity interval training can make you manlier by boosting your testosterone levels.

So how does it work?

Testosterone is the “masculine” hormone. It’s what gives you your male features like growth of body hair, increased muscles, and bone mass. Testosterone is what helps develop the male reproductive tissues during puberty, like the testes and prostate.

Testosterone also controls libido, energy, sleep, mood, metabolism, and protein synthesis. High testosterone leads to that high, teenage-like sex drive and that insane ready-for-anything energy. It helps you sleep better, feel better, and be happier, along with helping you to lose weight, maintain a healthy body fat mass, and grow your muscles.

Testosterone is what makes you super-man.

But what happens if your testosterone is low? Does that make you less manly?

No, you’re still a rock star guy. But, you might start to feel less manly if you have less testosterone. And no guy wants that.

You might have reduced sexual desires, low libido, or erectile dysfunction. You might be feeling depressed, anxious, or less motivated. It’s possible that you’ll even start to gain a softer belly with male breasts and reduced muscle mass.

Learn more about the symptoms and causes of low testosterone here: What is low testosterone?

You need testosterone for all your manly attributes.

And HIIT helps increase your testosterone.

How does HIIT work?

In my article Does Exercise Boost Testosterone?, we discussed the three-step workout to boost T:

  1. Compound exercises
  2. Fewer reps, higher weight
  3. Longer rest periods

Most experts lovingly refer to this type of workout as “high-intensity interval training.” It’s also sometimes referred to as high-intensity intermittent exercise (HIIE) or sprint interval training (SIT).

Let’s break it down.

“Training,” refers to working out. So, in order to see results—you actually need to get up and get yourself to the gym. (Or you can even get yourself to your living room.)

“Interval,” refers to the number 3 in the three-step workout. Interval workouts are when you workout as hard as you can for a specific period of time before resting your body. For example, you might lift weights for 15 seconds, rest for 30 seconds, and then lift for 15 seconds again. This creates intervals that alternate between aggressive movement and prolonged periods of rest.

“High intensity,” refers to numbers 1 and 2 in the three-step workout. During the intervals that you’re working out, you want to be doing the most intense movements as possible. This comes in two parts:

  • You want to strain as much muscle tissue as you can at once. These are called “compound exercises,” which work multiple muscle groups in one movement.
  • Additionally, you also want to lift a higher weight for fewer reps (as opposed to a lower weight for more reps). Lifting more weight strains your muscles more.

In essence, HIIT is an anaerobic exercise that alternates between bursts of intense compound movements and long recovery periods.

How does HIIT impact testosterone?

Up until this point, you’ve just believed me when I told you that HIIT increases testosterone. So thank you for your trust.

But now I’ll explain how it works and why that impacts your “manliness.”

Study after study shows that HIIT can increase testosterone. Some examples include:

Where does this relationship of HIIT and testosterone come from?

HIIT boosts protein synthesis (aka it helps build muscle). It’s the number one way to burn fat while building muscle. And testosterone plays a critical role in muscle synthesis. So, while HIIT is building more muscle, your testosterone levels have to increase in tandem to help synthesis that muscle.

Building muscle requires testosterone. Your body has to produce more testosterone and amino acids to give you those strong muscles.

In essence, the more you strain and grow your muscles, the more testosterone your body generates.

The benefits of HIIT include:

  • Increases testosterone
  • Boosts the human growth hormone
  • Increases nitric oxide
  • Boosts muscle mass and density
  • Enhances energy
  • Normalizes blood sugar
  • Increases insulin sensitivity
  • Improves sleep quality

All of these HIIT benefits actually help further increase testosterone. For example, better sleep quality gives your body more time to reset and generate testosterone. Enhancing nitric oxide boosts blood flow throughout the body—especially to the penis—to help overcome erectile dysfunction.

There’s another important benefit of HIIT that has massive impacts on testosterone levels…

HIIT burns fat.

A study at the University of South Wales found that those who participated in HIIT lost 3x the body fat as the non-HIIT group.

HIIT is one of the best ways to quickly and effectively burn fat. When you do cardio or other endurance exercises, your body actually starts to tap into some of its muscle mass in order to get the energy it needs. This can make you start to lose muscle as opposed to fat. (That’s why you’ll sometimes see marathon runners who have a little bit of a gut, even though they’re able to run marathons with ease.)

When your body eats at its muscle, it actually starts to deplete its natural free testosterone sources.

But interval training causes your body not to tap into muscle energies. Instead, HIIT taps into your stored sugars. You get the strength and stamina you need from your fat reserves. So you’re burning fat as opposed to using muscle.

Plus, HIIT actually puts your body in fat-burning mode for up to 36 hours after your workout.

Overall, HIIT actually burns more fat than any other form of exercise.

And burning fat plays an important role in testosterone. If you have more fat, your body will start to create more estrogen. Estrogen is the antithesis of testosterone.

More fat = lower testosterone

Less fat = higher testosterone

So HIIT can help you burn fat so your body can focus on testosterone production.

Fun fact: During a HIIT workout, put your hand on your stomach. If it feels cold, you’re burning belly fat! That’s your body trying to regulate its temperature as it uses up energy.

Why is HIIT better than cardio?

Cardio is good for your heart—but it also has a lot of downsides. Steady cardio actually overworks your body, putting your body into a state of stress. This causes an increase in cortisol levels, which steals away from testosterone production. Cardio can also decrease the immune system, cause oxidative damage, create chronic inflammation, and decrease your metabolism.

That’s not to say cardio is the devil. It’s still a great way to help clear out your arteries and protect against serious disease like hypertension and cardiovascular disease.

However, you want to avoid chronic, intense cardio. Instead, cycle your HIIT workouts with light to moderate cardio to see the benefits of both. HIIT will raise your testosterone and cardio will keep your body moving and strong.

Your HIIT plan

Below are some basics you should know about how to start creating a HIIT plan that will work for you, especially with regards to the length of your workout, the types of exercises, and the frequency of training.


One of my favorite parts of HIIT is that you don’t have to do super long workouts to see the effects. One HIIT session should last no more than 30 minutes. This shortened length is because the intensity of the intervals actually burns more calories and builds more muscle mass than longer, less-moderate periods.

Plus, if you do HIIT for too long, you can actually over-stress your body, which can actually increase the production of cortisol. Too much cortisol actually “steals” away from the production of testosterone. You want to be careful not to stress your body while you workout.


You don’t want to do HIIT workouts every day. Like the length of your workout, too frequent HIIT sessions can stress out your body and raise cortisol levels.

Your body needs recovery periods. It’s actually during this recovery that you start to build muscle.

Plus, HIIT puts your body in fat-burning mode for 36 hours after the workout. This means you don’t actually need to do it every day in order to keep your body burning fat—even while you’re resting.

You should perform HIIT only 3-4 times a week. On your rest days, do lighter cardio (like swimming or jogging) to burn calories and keep your body active without overdoing it.

HIIT sounds easy, right? You only have to work out 30 minutes every other day! Score! But it’s not easy. In fact, most men say that even a 15-minute HIIT workout is harder than any other form of working out that they do. So don’t take it lightly! You may even want to get a coach or trainer to help get you through it.


HIIT is a type of workout method—not the workouts itself. So you can actually apply this type of training to any form of exercise you want. If you like to run, you’ll sprint for 20 seconds and then rest for 30 seconds. The same is true of swimming, biking, kickboxing, martial arts, or any other type of training that you like to do. You can even turn yoga into a HIIT workout since yoga has some seriously awesome sexual health benefits!

I usually recommend pairing HIIT with resistance training, for example, an exercise with resistance bands. You want to focus on compound exercises that work a lot of muscles at once. With HIIT, you want to be working as much muscle tissue at one time as possible in order to see the greatest effect.

I like doing half of my HIIT as cardio and the other half as resistance training. Below are some sample exercises.

HIIT cardio exercises:

HIIT resistance exercises:

  • Bicycle crunches
  • Calf raises
  • Dips
  • Dumbbell punches
  • Dumbbell squats
  • Kettlebell swings
  • Lunges
  • Oblique crunches
  • Push-ups
  • Pull-ups
  • Resistance band curls
  • Sit-ups
  • Sled training
  • Squats

Check out these awesome 10 HIIT workouts from Men’s Journal.

Sample HIIT plan

I’m going to give you some sample plans that you can mix and match to start blasting fat and boosting T this week! How does that sound?

Let’s go!

Sprinting explosion

Equipment: You can do this on a track, on a treadmill, or in your backyard.
Time: 10 minutes

  • 1 minute warm-up (slow walking/jogging)
  • 30 seconds sprinting at almost full-capacity (like a 7/10 power)
  • 1 minute jogging
  • 30 seconds sprinting at full power (10/10 power)
  • 1 minute slow jogging
  • 30 seconds sprinting at almost full capacity (6/10 power)
  • 1 minute jogging
  • 30 seconds sprinting at full power (10/10 power)
  • 1 min 30 seconds slow jogging
  • 30 minutes sprinting at full power (9/10 power)
  • 1 min moderate jogging
  • 1 minute cool-down (slow walking/jogging)

Ab blast

Equipment: Towel/mat

Time: 10 minutes

  • 1 minute warm-up jumping jacks
  • 30 seconds plank
  • 1 minute rest
  • 30 seconds push-ups
  • 1 minute slow crunches
  • 30 seconds side shuffle
  • 1 minute rest
  • 30 seconds oblique crunch
  • 1 minute side stretches
  • 30 seconds plank
  • 1 minute rest
  • 30 seconds oblique crunch
  • 1 minute cool-down walking

Lower body boost

Equipment: jump rope


  • 1 minute warm-up jumping rope
  • 30 seconds dumbbell squat
  • 1 minute rest
  • 30 seconds calf raises
  • 1 minute stretching
  • 30 second jump squat
  • 1 minute rest
  • 30 second switch lunge
  • 1 minute stretching
  • 30 second stability ball squat
  • 1 minute rest
  • 30 second burpees
  • 1 minute cool-down walking

Notice here that we’re looking at time as opposed to reps. However, if you’re using HIIT with your typical lifting routine, you’ll want to focus on using heavier weights with fewer reps. For example, you might do 6 curls at 80 pounds as opposed to 12 curls at 50 pounds.

Keep it intense—but don’t forget to rest!


HIIT is a time-efficient way to boost your testosterone and build your muscles. This high intensity isn’t easy at first—but it will make you feel better in no time. HIIT the strongest way to boost your testosterone, increase your energy, and renew your manliness.

I gave you a few HIIT workouts to get you started, but it’s not specific to your individual sexual and overall health needs.

If you want to truly take control of your workouts and FINALLY get control over your health…

If you want to have a clear-cut, doctor-recommended plan to get your T high and your muscles bulky…

Then its time for a MALE 90X Consult.

Schedule a consultation to learn how Gapin Institute can help YOU.

Ready to take the next steps?

Schedule a Call


Does Exercise Boost Testosterone?

Strap in, because I’m about to completely change your idea about what “healthy” workouts look like.

It’s true that working out can help raise your testosterone levels if you’re suffering from low testosterone. But not the workouts you might imagine.

You don’t need to workout every day to boost testosterone.

You don’t need to workout more than 30 minutes to boost testosterone.

You don’t need to run marathons to boost testosterone.

In fact, it’s not that you just don’t need to—you shouldn’t actually work out every day, workout too much, or run long distances.

Instead, you should be focusing on strong bursts of resistance training.

In this article, I’m going to give you the specifics about how to exercise to boost your testosterone levels and get back on track to ultimate sexual and overall health.

Does exercise boost T levels?

In short, the answer to this question is, yes. Exercise can boost testosterone levels—if you exercise correctly. Testosterone is the hormone that controls muscle synthesis and energy, and it also helps regulate weight. Since exercise is also important for muscle and weight, the two go hand-in-hand to lend towards overall health and wellness.  

Research shows two major impacts of exercise on testosterone levels: short-term and long-term.

Firstly, testosterone spikes 30 minutes after a training workout. However, testosterone returns to resting levels after about an hour. This means that there’s only a short-term spike in testosterone during the day.

But that doesn’t mean that short-term spike isn’t helping long-term. In fact, research shows that the more frequently men experience this quick T spike, the greater their resting testosterone level.

This means that exercising boosts testosterone levels most significantly in the short-term but most profoundly in the long-term. If you consistently workout to raise T levels, your resting T levels will start to raise methodically and permanently.

Working out also has an indirect relationship with testosterone due to the impacts of exercise on body fat, stress, and sleep.

Body fat

Working out helps reduce body fat, especially around the midsection. Maintaining a healthy body weight is important to healthy levels of testosterone. Visceral fat can actually raise cortisol and estrogen, which in turn lowers testosterone.

If you want high levels of testosterone, you need a healthy weight.

If you want to lose weight, you need to be moving and exercising consistently.


Exercise is a proven stress reducer. It releases endorphins that make you happier while reducing anxiety and depression.

When you’re stressed, your body releases cortisol (the “stress hormone”). Cortisol and testosterone have an inverse relationship. High cortisol equals low testosterone and vice versa.

This is because cortisol and testosterone are both made from the same “base” hormone called pregnenolone. If the body has to use more pregnenolone to make cortisol, it won’t have enough left over to make testosterone. This is called “cortisol steal” because it steals away the building blocks of necessary T production.


Getting enough sleep is an important part of testosterone production. Studies show that sleeping too few hours can drastically lower testosterone by boosting cortisol to exorbitant levels.

Working out can help you sleep better. It uses up extra energy and trains your muscles, so you’re more likely to get a higher quantity and quality of sleep. Exercise also lowers cortisol, so you can have a more restful night’s sleep. and Plus, since working out reduces your stress, you’ll be in a better mental state to help fall asleep.

Still don’t believe that exercise boosts testosterone?
Check out the scientific proof:  

What kind of exercise boosts testosterone?

Not all exercise is created equal when it comes to raising testosterone levels.

Resistance training (lifting weights) is the best way to raise testosterone. Studies show that strength training can actually induce the release of growth hormone and testosterone regardless of age.

In reverse, research shows that long-distance running can actually lower testosterone levels. In fact, one study found that the long-distance runners had lower T levels than even the non-athletic group. This is because running for long distances over-stresses the body. This stress releases cortisol, aka the “stress hormone,” and leads to cortisol steal (as discussed above).

For the same reason, you want to avoid overtraining or over-exerting your body during workouts. Working out too hard can release cortisol that reduces the production of testosterone.

So yes, I’m telling you not to overdo it with your workouts if you want to see T-raising benefits!

When to workout

There are two schools of thought with regards to when you should work out to best boost testosterone.

The first is that you should work out in the late afternoons or early evenings.

Testosterone is naturally highest in the morning. Testosterone is actually one of the hormones that helps you wake up in the morning with energy and vigor. (That’s why men with low testosterone often feel fatigue, low energy, and low interest.)

T levels naturally fluctuate throughout the day, but they steadily decline as the day progresses. This is one of the reasons you might find that you start to lose some of your energy in the middle of the day.

The second school of thought is that you should work out in the mornings.

Studies show that working out on an empty stomach has the greatest fat burning benefits. Burning fat can help raise testosterone levels. Lifting weights on an empty stomach can also help increase metabolism and muscle synthesis, which can further boost testosterone.

My suggestion? Workout whenever it fits in your schedule! If you workout in the mornings, don’t eat beforehand and you’ll see greater fat burning benefits. If you workout in the evenings, drink a cup of coffee to improve your energy and performance.

How to workout

There are three things you need to focus on in your workout in order to boost testosterone levels:

  1.    Compound exercises
  2.    Fewer reps at higher weight
  3.    Longer rest periods

Most experts refer to this kind of workout as “high intensity interval training (HIIT).” Basically, you’ll want to push more muscle groups, with heavier weights, for short intervals.

1. Compound exercises

Compound exercises work a number of muscle groups at one time. Research shows that testosterone levels are correlated with the amount of muscle tissue that’s stimulated during a workout. The more muscles you work, the greater the T boost. You want to avoid isolation exercises, which have no proven impact on testosterone.

The ideal workout would consist of three compound exercises. This includes one upper body pull, one upper body push, and one lower body exercise.

Examples of upper body pull include pull-ups, dumbbell rows, and chin-ups. Upper body push includes push-ups, chest presses, ring dips, and shoulder presses. Lower body compounds include body weight squats, weight squats, lunges, and reverse lunges.

Before you get into your compound movements, you want to warm up your muscles. I recommend 30 seconds of skipping rope and 30 seconds of jumping jacks. This gets your heart rate up while also moving the muscle groups you’ll need for your compound movements.

Do 30 seconds of rope skipping, 30 seconds of jumping jacks, and then rest for 30 seconds. Repeat three times, and you’ll be warm and ready!

2. Fewer reps, higher weight

Studies show that you’ll see the best results if you use a higher weight with fewer reps as opposed to more reps at a lower weight. This is because higher weights exert your body at a greater rate, which helps build muscle and set off testosterone production.

You want to get through 6 to 8 reps at a high weight. This ensures you don’t injure your muscles by overexerting, but you’re still pushing your body just enough.

Remember—you see the greatest results in the last rep that you “can’t do!” Power through it.

Repeat for six sets. By the end of the sixth set, you’ll be exhausted and ready for an extended rest period.

3. Longer rest periods

You want to rest at least one minute between sets and five minutes between exercises. This gives your body the chance to recuperate to take on the next set.

The five minutes between each exercise helps relieve your central nervous system so you don’t start to release cortisol (and end up with cortisol steal and lower testosterone levels).

You also want to rest 48 hours between each workout.

That’s right—you don’t want to workout like this every day! Doing so can actually overexert your body and damage your T levels.

You don’t want to be sitting on the couch and eating potato chips on your down days, though. You should still get up and get your body moving for at least 30 minutes each day. I recommend light cardio, like walking or swimming. This will help you burn calories and stay active without stressing your body.

When boosting your testosterone levels, recovery is especially important!

Pulling it together

Altogether, you want to train large muscle groups, lift heavy, and rest long.

You have three compound movements: 1 upper body pull, 1 upper body push, and 1 lower body compound. Do each movement with 6-8 reps for six sets. Rest one minute between sets and five minutes between each workout. This brings you to about a thirty-minute workout.

This kind of HIIT workout is what we call “explosive resistance training.”

I love this kind of training because it’s quick but mighty. You only need a half-hour to see amazing results in your testosterone levels, muscle growth, weight loss, energy levels, and overall health.

HIIT has even shown significant results in the bedroom. It can actually help boost your stamina and make you a better lover. Score!

Benefits of using exercise to boost testosterone

Working out:

Raises testosterone, which leads to higher libido, greater energy, and improved wellness.

Burns fat, which reduces the risk of disease and raises self-confidence.

Enhances stamina, which allows for improved workouts and sex sessions.

Reduces stress, which lowers the risk of erectile dysfunction (ED) and other serious diseases.

Improves sleep, which helps produce more testosterone and other hormones.

Overall, exercise creates a cycle of sexually invigorating testosterone production!


Does exercise boost testosterone? Heck yes, it does! Working out one of the most natural and effective ways to overcome low testosterone and bring back optimal health. Resistance training is one of the best ways to get your T level back to where you want it to be.

The benefits of exercise are immense. But we all have our excuses. We don’t have time. We don’t have a gym nearby. We’re too busy.

It’s time to stop making excuses. There’s no better time to take control of your health than RIGHT NOW!

You can find thirty minutes every other day to improve your health, can’t you?

You just need to start. You need someone to help you.

That’s what I’m here for.

Do you want specific, in-depth exercise plans that can help you raise testosterone this month?

Are you looking for more ways to boost your testosterone?

Then it’s time to sign up for The Male 90X program!

This genetic-based report and analysis will give you everything you need to know about low testosterone levels and any sexual health concerns. You’ll also get a private consultation to address an individually-tailored plan that will put you on the track to success.

It’s time to invigorate your sexuality and enliven your vitality! 

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What Is Low Testosterone?

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

Is your libido quickly dwindling?

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

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

Do you just not feel like yourself?  

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

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

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

What is testosterone?

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

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

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

Testosterone is responsible for:

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

What is low T?  

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

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

What are the symptoms of low T?

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

1. Low sex drive

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

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

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

2. Lethargy

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

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

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

3. Loss of muscle mass

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

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

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

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

4. Increased body fat

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

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

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

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

5. Erectile dysfunction

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

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

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

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

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

6. Poor mood

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

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

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

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

7. Cognitive decline

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

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

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

Other symptoms

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

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

What causes low T?

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

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

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

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

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

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

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

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

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

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


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


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

Serious diseases

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


How do I know if I have low T?

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

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

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

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


What are the treatments for low testosterone?

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

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

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

Read: 13 Ways To Increase Testosterone Naturally

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

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


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

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