Men’s Health Expert Dr. Tracy Gapin: Testosterone, ED, & How They Affect Everyone​


Dr. Tracy Gapin is a renowned urologist and male health specialist who has dedicated his career to helping men optimize their health and performance. In a recent conversation, Dr. Gapin and his interviewer discussed the culprits of declining or poor health, including erectile dysfunction. They emphasized that many of the same factors that impact men’s libido and ability to perform also impact most people’s health. Therefore, Dr. Gapin’s approach to health and healthcare is beneficial for all humans.

During the conversation with Gabby Reece, Dr. Gapin shared insights on a range of topics, including how a simple mouth swab can help individuals determine the best diet based on their genetics. He also discussed ways to turn back the aging clock, navigate hormone supplementation, and which types of blood workups to ask your physician about.

The conversation also touched upon the impact of watching too much pornography and how it can destroy real-life sex life. Dr. Gapin provided tips on how to pull back and maintain a healthy balance.

At the end of the show, Dr. Gapin generously invited listeners to access his book and other valuable resources. His personalized approach to health and healthcare has helped countless men achieve optimal health and performance.

Overall, Dr. Gapin’s insights and recommendations are invaluable for anyone looking to optimize their health and well-being. His expertise in male health and urology make him a leading authority in the field, and his compassionate approach to patient care sets him apart from other healthcare providers.

How Environmental Toxins Can Crush Your Testosterone

Environmental toxins to testosterone blog photo | Gapin Institute

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

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

He wanted testosterone replacement therapy because he was suffering. 

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

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

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

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

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

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

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

The consequences of low testosterone are massive. 

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

The Problem: Population-Level Changes in Hormones and Fertility

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

A Testosterone Pandemic

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

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

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

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

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

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

Decreased Testosterone Isn’t Only Due to Lifestyle Changes

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

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

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

Declining Fertility

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

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

And the culprit? Endocrine Disruptors.

The Root Cause: Endocrine Disruptors

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

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


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

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

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

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

BPA (Bisphenol A)

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

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

BPA has also been shown to dramatically lower testosterone production.

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

Birth Control

How Environmental Toxins Can Crush Your Testosterone

Isn’t birth control just for women?

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

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

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

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


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

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

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

Not good. 

What You Can Do

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

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

So what can we do?

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

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

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

Be Careful What You Eat

man eating healthy | Gapin Institute

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

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

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

Be Careful What You Drink

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

I recommend:

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

When it comes to coffee:

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

Be Careful with Food Packaging

Avoiding environmental toxins | Gapin Institute

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

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

Be Careful What You Put on Your Body

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

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

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

Understand Your Genes

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

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

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

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

Joe Raised His Testosterone Naturally, and so Can You

Fortunately, Joe’s story ended well. 

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

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

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

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

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

Don’t Settle for Something That’s Not Working

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

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

And our environment contributes to these problems. 

But we can still solve them. 

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

Schedule a consultation to take control of your testosterone!

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

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

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



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

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

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

What is Nrf2? Here’s Everything You Need to Know About the Secret to Aging Well

What is Nrf2? Healthy man photo | Gapin Institute


Feel like you’re just not operating at the level you used to?

People tell us that that happens with age—that our bodies start to break down.

But the most recent science is actually calling into question the inevitability of the symptoms of aging. New research in microbiology, chemistry, and genomics is showing us that those uncomfortable symptoms of aging might not be locked in.

This is where “biohacking” comes from: it’s the idea that you can give your body exactly what it needs to properly repair and rejuvenate itself. The result? Optimized health and performance.

Nrf2 is one of the most exciting discoveries in this area and holds some real promise as an anti-aging agent and as a support for your long-term health. In this article, I’ll explain what it is, what it does, and why it matters for your aging. 

What is Nrf2?

Nrf2, short for “nuclear factor erythroid 2-related factor 2”, is a protein that is found in your cells. It is a type of protein called a “transcription factor”, which means that it is involved in gene expression—activating and deactivating parts of a genetic sequence. 

Which genes does Nrf2 affect? It regulates the expression of antioxidant proteins and enzymes, increasing their production to help your body fight off molecules that attack your cells. 

Nrf2 has been found to be an important part of your body’s system of regulating metabolism, inflammation, and immune responses

What’s special about Nrf2?

 Nrf2 is a big deal because it could be the key to aging gracefully and healthily.

When you’re young, your body is good at balancing all the needs of your body at the cellular level. But as you age, these important chemical signallers decline. You begin to produce less of the substances that you need to properly regulate your body.

That means that there are fewer of the peptides, proteins, hormones, and enzymes that help your body repair and rejuvenate. Things start to break down.

The result is that your body gets slower at repairing itself. That’s why you feel tired more often, your body takes longer to recover from exercise, and your skin begins to see signs of aging. You might also notice issues with your sleep or even erectile dysfunction

Oxidative stress contributes to symptoms of aging

At the cellular level, what’s happening is that free radicals are constantly bombarding your cells. The damage caused by these attacks causes your cells to go into a state called oxidative stress, and stop functioning properly. 

When you’re young, your body can easily fight free radicals back. But as you get older, your body can’t do this as effectively. That’s when symptoms of aging start getting worse.

Antioxidants fight free radicals and reduce oxidative stress

You’ve probably heard of the health benefits of antioxidants. Some foods are high in antioxidants and that’s why health professionals sometimes encourage you to include them in your diet. 

Antioxidants  help neutralize free radicals and minimize the damage that they cause. That helps reduce the symptoms of aging. 

But antioxidants aren’t very efficient. One antioxidant molecule neutralizes only one free radical. With more and more free radicals, we need more and more antioxidants. At some point, the antioxidants can’t keep up. 

What does Nrf2 do?

Nrf2 provides a powerful solution to overcome free radicals. It’s known as the “master regulator” of our body’s antioxidant response.

When Nrf2 is activated, it enters the nucleus and turns on several hundred genes, known collectively as “survival genes.” This, in turn, initiates the production of several of your body’s own powerful enzymes that fight free radicals. These enzymes include catalase, glutathione, and superoxide dismutase (SOD)

These enzymes are much more effective than antioxidants at getting rid of free radicals—they can neutralize over 1 million free radicals a second. What that means is that your body can clean itself out quickly and fewer of your cells get into a state of oxidative stress. 

Ultimately, that means you feel fewer symptoms of aging: better energy, better sleep, and even a better sex life

How do I get Nrf2?

Great, Nrf2 can support my health. How do I get it?

You actually don’t need to get Nrf2—it’s already right there in your cells. It comes pre-installed.

The problem is that it’s not activated. It’s a bit like an engine: it just sits in your cells not doing anything until it’s turned on. That’s what Nrf2 activation therapies do: they get into your cells to turn on Nrf2 so that it can enter the nucleus and work its magic. 

Some foods have been shown to activate Nrf2 and the Nrf2 pathway. These have been supported by studies in nutrigenomics—the study of how food influences gene expression and cellular function. 

Some Nrf2-activating foods include:

  • Dark chocolate 

  • Legumes, like lentils, beans, and peas

  • Vegetables, especially dark leafy greens like spinach and cruciferous vegetables like broccoli, cauliflower, and bok choy

  • Spices, especially ginger, turmeric, cinnamon, cloves, and yellow mustard

  • Herbs, like oregano

  • Red wine

  • Tea, especially green and white teas

What about Nrf2 supplements? Do they work?

In addition to activating Nrf2 through the diet, there are now supplements that activate Nrf2 and significantly reduce oxidative stress. 

These have been extremely well-researched by the scientific community and some of the supplements have very strong evidence supporting their use. 

Protandim®, for example, is a supplement designed to activate Nrf2. There have been numerous studies that demonstrate that it improves your body’s antioxidant response capacity. Peer-reviewed, human clinical studies show that it reduces cellular stress in humans by an average of 40 percent in 30 days. Research even suggests that it could be effective in preventing age-related diseases like:

The takeaway for your health: Nrf2 activators could help you feel younger. A men’s health secret.

We often think that there isn’t much we can do about the declines in our bodies that come with age. But science is showing us that that’s not necessarily the case. 

There actually may be ways that we can give our body what it needs to better regulate, repair, and rejuvenate itself.

Nrf2 appears to be one of those ways. Activating the Nrf2 pathway could be a relatively simple—but powerful—way to help you feel younger again. 

It might be as easy as making good diet choices or taking a supplement. 

Schedule a consultation to learn how to personalized health advice so you can live your life to the fullest. 

Ready to take the next steps?

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.

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


Houghton, C. A., Fassett, R. G., & Coombes, J. S. (2016). Sulforaphane and other nutrigenomic Nrf2 activators: can the clinician’s expectation be matched by the reality?. Oxidative Medicine and Cellular Longevity, 2016.

Hybertson, B. M., Gao, B., Bose, S. K., & McCord, J. M. (2011). Oxidative stress in health and disease: the therapeutic potential of Nrf2 activation. Molecular Aspects of Medicine, 32(4-6), 234-246.

Lim, J. L., der Pol, V., Susanne, M. A., Baron, W., McCord, J. M., De Vries, H. E., & Van Horssen, J. (2016). Protandim protects oligodendrocytes against an oxidative insult. Antioxidants, 5(3), 30.

Top Health Tests Every Man Needs in 2021

TOP health tests every man needs in 2021 | Gapin institute
men's health tests Gapin Institute

With medical advice constantly changing, it can be a real challenge to keep track of all the tests you should be getting. And you can’t always rely on your primary physician because they tend to only run rudimentary screenings like cholesterol and glucose. 

If you want to optimize your health in the coming year and regain your vitality, you’ll need to move beyond the basics. To help men safeguard their health, we’ve gathered a list of ten cutting-edge health tests every man should consider getting in 2021.

1. DNA

Top Health Tests Every Man Needs in 2021

Health is no longer a one-size-fits-all field. In order to improve your health, your energy, and your longevity, you need to take an individualized, systems-based approach. That means taking a peak at your body’s own blueprint and the best way to do that is through DNA testing.

DNA testing is conducted via a mouth swab, hair sample, or blood test. According to the National Institutes of Health, genetic testing can be used to predict your risk of developing up to 2,000 hereditary diseases and conditions.[1] Such testing enables people to detect hereditary diseases well ahead of the curve, before symptoms have even begun to develop.

When most people think about their genes, they think about factors that are beyond their control, but that is simply not the case. According to the concept of epigenetics, lifestyle factors can dramatically alter how your genes are expressed. Think of it like this—if your genes are the notes of a song, your lifestyle factors are the musicians who emphasize certain notes over others. Just like the same song can sound different when another musician does a cover, the expression of your genes can be significantly altered depending on your diet, health habits, and activity level.

The key thing to remember is that no two people are identical and so no two health plans should be identical either. Only DNA testing will allow you to follow a comprehensive, data-driven health plan (including nutritional guidance) designed for your specific needs. 

2. Epigenetic (Biologic) Age

They say age is just a number, and to some extent that is true. We’ve all heard stories of people in their 60’s and 70’s running marathons, swimming oceans, or hiking mountains. On the other hand, we’ve also heard of people who “prematurely aged” themselves because of bad habits like smoking, drinking, poor diet, poor sleep or a sedentary lifestyle. Clearly, when it comes to both types of people, the age on their driver’s license doesn’t tell the whole story.

What if you could take a test that told you where you stood age-wise in terms of your biology, not your chronology? Turns out, there is such a test.

Calculating someone’s biological age relies on that concept of epigenetics we just discussed. Your genes are turned on or off through the process of DNA methylation. Methylation simple means your DNA has been chemically modified—it doesn’t change your DNA sequence but it does alter how your genes are expressed. There are specific areas of your DNA sequence (or genome) that tend to show increased methylation with age and others that show decreased methylation. You can therefore detect someone’s biological (or epigenetic) age by testing the amount of methylation occurring at these thousands of sites across their genome. The result gives you a good idea of how old your body feels rather than how old it actually is.

Once you know your biological age, you will be better able to predict your susceptibility to certain diseases. In fact, a recent study found that, for some diseases, biological age is a better measure of a person’s health than chronological age.[2] Amongst a group of 70 year olds, the study found that those diagnosed with Alzheimer’s disease had a significantly lower biological age score. And another study conducted over the course of 20 years found that people with a higher biological age were more likely to die.[3]

3. Prostate-Specific Antigen (PSA)

In recent years, beloved morning news anchor Al Roker revealed that he had recently been diagnosed with an aggressive form of prostate cancer. Prostate cancer is the second most common type of cancer for men and although prostate exams can help catch the cancer early, an even better approach is a blood test for prostate-specific antigen (PSA). 

PSA is a protein produced by the prostate gland. Elevated PSA levels in the blood serve as an early warning signal of prostate cancer. In fact, it was a PSA test that enabled doctors to catch Al Roker’s cancer early, before it had time to produce symptoms.[4] For this reason, in 2018 the U.S. Preventive Services Task Force recommended that all men over the age of 55 should discuss PSA testing with their doctor.[5]

4. Thyroid Hormones

Your thyroid is a small butterfly-shaped gland that does a lot of heavy lifting. Located near the bottom of your throat, the thyroid helps your body regulate many of its vital processes, including metabolism, heart rate, temperature and mood.

The thyroid accomplishes this job by producing two major hormones: triiodothyronine (T3) and thyroxine (T4). If your thyroid isn’t producing enough of these hormones, you have hypothyroidism. Symptoms of hypothyroidism include fatigue, weight gain, and depression. On the other hand, if your thyroid is producing too much of these hormones, you have hyperthyroidism. Symptoms of hyperthyroidism include tremors, poor sleep, weight loss, and anxiety.

Although thyroid disorders are common, they often go undiagnosed. According to the American Thyroid Association, an estimated 20 million Americans suffer from some form of thyroid disorder.[6] Unfortunately, 60% are unaware they have a thyroid issue, or have been incorrectly diagnosed with another health condition that mimics hypo- or hyperthyroidism.

Most conventional doctors screen for thyroid issues via a thyroid stimulating hormone (TSH) test. But a more accurate diagnosis is achieved when the test also measures Free T3 and Free T4. If you are suffering from symptoms of fatigue, unexplained weight gain/loss, and high anxiety or depression, it is time to get your thyroid hormones tested.

If a test does reveal you have a thyroid issue, treatment is fairly straightforward. Thyroid disorders are typically managed through a combination of medication, hormone replacement therapy and lifestyle changes, including the avoidance of caffeine, improved diet, and stress reduction.

Testosterone | Gapin Institute

5. Free Testosterone

Over the last three decades, low testosterone has become a global pandemic. Experts now estimate that 1 in 4 men over the age of 30 is low in this vital hormone.[7] 

Although low testosterone is associated with low sex drive and erectile dysfunction, it also produces a number of other health issues, including weight gain (especially around the midsection), loss of muscle mass, loss of bone mass, hair loss, fatigue, irritability, and poor mental focus.

Testosterone is assessed via a blood test. Once secreted, testosterone travels in your blood in two forms. The first type either binds with albumin (a type of blood protein) or molecules known as sex hormone binding globulin (SHBG). The second type—called “free testosterone”—doesn’t bind to anything and remains bioavailable for your body’s use. 

Uninformed doctors often make the mistake of measuring total testosterone, but it is pretty worthless. What you want is a measure of “free testosterone.” Free testosterone is the bioavailable form of testosterone, meaning this test lets you know how much testosterone is currently available in your bloodstream. 

Conventional labs define the lower limit of “normal” testosterone to be anywhere from 250 to 350 ng/dL. But when it comes to testosterone, there is a VERY wide gap between normal and optimal levels. For this reason, many men who have testosterone levels that are low but still within the “normal” range would greatly benefit from testosterone treatment. 

If you are diagnosed with low testosterone, there are a variety of treatment plans available. These include hormone replacement therapy, identifying underlying health issues that may be causing the low testosterone, and lifestyle changes. Before starting any testosterone treatment, read this article to identify important questions you should discuss with your doctor.

vitamin d gapin institute

6. Vitamin D Level

Nearly every cell in your body uses vitamin D, making it a key factor in optimal health. Often called the “sunshine vitamin,” in truth it isn’t a vitamin at all. It’s actually a steroid hormone that either comes from your diet or is produced when your bare skin is exposed to ultraviolet B sunlight. 

It is estimated that a whopping 42% of Americans have a vitamin D deficiency! And this rate is even higher among African Americans and Latinos, those over the age of 65, and those who suffer from chronic health conditions like obesity, celiac disease, and chronic kidney or liver disease.[8]

In men, low levels of vitamin D are associated with a whole host of health issues, including erectile dysfunction, an enlarged prostate, weight gain, heart disease, bone weakness, low energy, and mood swings.[#] The good news is that if a vitamin D deficiency is detected, it is easily treated with diet and/or supplements (with a safe upper limit of 4,000 IU of vitamin D daily).[9]

7. Folate (Vitamin B9)

Vitamin B9, also called folate or folic acid, is another vital nutrient. B9 helps with cell division and growth and is necessary for the methylation process described earlier. As a result, it is essential for detoxification, hormone balance, the function of nerve cells and male/female fertility. 

Fatigue is the dominant symptom of too little B9. Pregnant women are highly susceptible to a B9 deficiency, but so too are people who suffer from digestive disorders like Celiac or Crohn’s disease, or those who have had gastrointestinal surgery.

Note that the terms “folate” and “folic acid” are often used interchangeably, but there are important differences. Folate is the natural, water-soluble version of B9, whereas folic acid is the manmade version.[11] Because the synthetic version is more shelf-stable, folic acid is often used in fortifying processed foods like cereals and breads. For most people, consuming folate and folic acid have the same effect. However, an estimated 15% of Caucasians and 25% of Latinos have a MTHFR gene mutation that prevents them from converting folic acid into usable folate.[12] 

If a blood test reveals you are low in vitamin B9, there are two routes of treatment. First is diet—when you think of folate, think foliage. Folate-rich foods include dark leafy greens like spinach, collard greens, and bok choy. Organ meats, especially the liver, is another good food source. 

The second option is a supplement, but because of the potential MTHFR gene mutation, it is best to use the most bioavailable form of folate, which is MTHF (or L-methylfolate). Your doctor will provide a recommended dose based on your tests results.

8. Advanced Lipid Panel

Chances are you’ve probably had your cholesterol checked by your primary physician at some point. If so, they likely ran a “standard lipid panel”—a fasting blood test that assesses your levels of HDL, LDL, total cholesterol, and triglycerides. However, more and more evidence now points to the importance of getting an “advanced lipid panel” to gain a deeper understanding of your cardiovascular risks.

Cholesterol refers to a yellow, waxy fat that travels through your bloodstream in tiny, protein-covered particles called lipoproteins. The high-density lipoproteins (HDL) are known as “good cholesterol” because they remove cholesterol from your arteries and dump it into your liver to be excreted. The low-density lipoproteins (LDL) are known as “bad cholesterol” because they deliver cholesterol to your arteries which can result in artery-clogging plaque. When too much plaque builds up in your arteries, you are at a greater risk for heart attacks and strokes.

An advanced lipid panel goes beyond the basics in two ways. First, it doesn’t just assess the amount of each cholesterol but also the lipid particle count and size. Think of lipoprotein particles as little taxis that shuttle fat through your arterial highway. A standard test would tell you how many fat passengers are in those taxis, but an advanced test also examines how many taxis there are and how big they are. This information is helpful because some people do not have a lot of overall LDL cholesterol, but they do have a lot of little lipid particles, with each particle carrying a small amount of cholesterol.[13] Consider this—you don’t need several big buses full of fat to cause a traffic jam, you can also get one with a bunch of half-filled taxis. Having a greater number of small lipid particles makes it easier for the cholesterol to attach to the arterial walls and form plaque, but a standard lipid panel would miss this red flag. 

Second, an advanced lipid panel typically includes an assessment of your apolipoprotein B (ApoB). The ApoB test assesses the concentration of sticky lipoproteins in your blood. The greater lipoprotein concentration you have, the more “sticky” your cholesterol is prone to be, which increases the risk of plaque development. As you might already suspect, ApoB tends to mirror the lipid particle count test mentioned above, but many experts believe ApoB is a better predictor of cardiovascular risk that particle count/size. It is also the case that each test is a better predictor for certain types of people. For these reasons, it’s a good idea to have both your particle count/size and ApoB tested, especially if heart disease runs in your family.

9. Inflammation Markers

Over the past two decades, the health field has made substantial progress in the understanding of inflammation and its link to disease. Although short-term, acute inflammation that occurs because of an infection or injury is a good thing, chronic, low-grade inflammation underlies an exhaustive list of health threats, including hypertension, cardiovascular disease, dementia, arthritis, cancer and diabetes, just to name a few.[14]

Two critical blood tests are used to assess low-grade inflammation: hsCRP and homocysteine.

CRP stands for C-reactive protein. This protein, which is made by the liver, increases in the blood whenever there is bodily inflammation. Although you can test for CRP, a more powerful approach is to conduct a high-sensitivity CRP (hsCRP) test. The hsCRP test assesses inflammation specifically in the blood vessels and coronary arteries. This test is useful for identifying those prone to cardiovascular disease and also to help identify flare-ups in people with chronic inflammatory diseases like lupus or rheumatoid arthritis.

According to the American Heart Association, your risk of developing heart disease is related to your hsCRP as follows:

  • Low risk: hsCRP lower than 1.0 mg/L
  • Average risk: hsCRP between 1.0 mg/L and 3.0 mg/L
  • High risk: hsCRP than 3.0 mg/L

Homocysteine is another useful marker for inflammation. Homocysteine is an amino acid, which means it is a chemical your body uses to make protein. In a healthy individual, vitamins B12, B6 and folate are used to break down homocysteine and transform it into more useful chemicals. 

When this process works correctly, there should be little residual homocysteine left in your blood. But if a blood test reveals high levels of homocysteine remaining, it is an indication that something is wrong. It could just mean you have a deficiency in B12, B6 and/or folate. Or it might be a hint that you have that MTHFR gene mutation discussed earlier which is why you are low in folate. But it could also mean you are at a higher risk for developing cardiovascular disease, stroke, or Alzheimer’s disease. There are no clear symptoms associated with high homocysteine, which is why getting it tested is so crucial.

Although both hsCRP and homocysteine are inflammatory markers, they are not related. If your blood work suggests you are high in either of these, you should consult a cardiologist who may suggest more tests and possibly medication. You should also consider adopting lifestyle factors known to reduce inflammation. These include eating an anti-inflammatory diet (like Paleo), losing weight, increasing exercise, improving your sleep, and quitting smoking. For more tips on how to reduce inflammation and slow the aging process, check out this article.

The Bottom Line

The men’s health tests I’ve discussed here are critical health indicators, and yet most conventional doctors fail to routinely screen them. To get these tests, you will need to either actively request that your doctor run them or seek out a functional medicine doctor who is more knowledgeable about these indicators. We offer all these tests with our clients at the Gapin Institute and most within our G1 Performance Health program. The bright side is that all of these tests have fairly straightforward solutions. But in order to know what to do, you need to be armed with the right information.

Hormone Hacks: Keys to Supercharging Your Weight Loss

Have you tried to lose weight and feel like you’re getting nowhere? If so, it may be that your hormones are at fault.

When men try to lose weight, they often focus on factors outside of their body, such as exercise and diet. But just as important are the factors inside your body. One such factor that is only now starting to get the attention it deserves is hormones.

Think of hormones as your body’s computer programming. Hormones act like chemical software codes that tell your body how to coordinate and control various physiological processes. Your hormonal system is complicated—over 60 different hormones work to regulate your body—and experts are only starting to understand how they impact health.

When it comes to weight loss, scientists have identified a few key hormones that play an integral role in this process. When these hormones are out of balance, even a good diet and exercise routine might not get you over your weight loss hurdle. But fear not—with just a few tweaks, you can hack your hormone code and supercharge your weight loss journey.

1. Ghrelin

hormone hunger ghrelin men's health

Do you constantly feel hungry? If so, you have the hormone ghrelin to thank for that. Ghrelin, often referred to as the “hunger hormone,” is produced by your gut and its job is to tell your brain its time to eat. When your stomach is empty, your ghrelin level goes up and rings the dinner bell. When you eat and your stomach is full, your ghrelin level goes down and so does your fork.

But here’s the rub: eating isn’t the only thing that impacts ghrelin, it also responds to stress. When you are deprived of food, your body experiences stress, ghrelin increases, and you seek out sustenance. However, this same process happens when you experience other types of stress that have nothing to do with skipping a meal. Chronic stress has been shown to increase ghrelin, causing people to eat more food and gain more weight.[1] No wonder why overeat after a particularly stressful day.

Hormone Hack: There are two simple ways to keep your ghrelin in check. First, eat smaller meals throughout the day, especially ones that include high-fiber and high-protein foods to keep your stomach feeling fuller longer. Second, you can decrease your ghrelin by engaging in stress-reduction techniques like meditation[2], getting a full night’s sleep[3], or exercise[4].

2. Leptin

Leptin is a hormone that works hand-in-hand with ghrelin to control your appetite. Leptin is produced by your fat cells and when it is released, it signals to your brain you have stored enough fat. As a result, you feel full and stop eating. So if ghrelin is your appetite’s go-signal, leptin is its stop-signal.

But as we gain weight, things get more complicated. As endocrinologist Dr. Scott Isaacs states, “as you start to develop obesity, you start to become resistant to leptin. So you may have high levels of leptin, but the brain isn’t registering that.”[5] As a result, you keep feeling hungry and keep eating far past the point that is necessary. As a result, your leptin resistance sets you up for weight gain, cardiovascular disease, and diabetes.

Hormone Hack: Think protein. Whereas obesity makes you less sensitive to leptin, eating protein makes you more sensitive.[6] And while you are at it, cut down on the carbs as well, since triglycerides impair the transport of leptin.[7] Beyond diet, exercise[8] and sleep[3] are two healthy habits known to improve your body’s response to leptin

3. Cortisol

Did you know that when you are stressed, it is practically impossible to burn fat? That’s because when your body is stressed, it produces cortisol and cortisol tells your body to hold onto fat, especially that all-annoying fat around the belly.

Cortisol is a stress hormone that naturally peaks in the morning, levels out throughout the day, and drops at night. But when you are exposed to chronic stressors—say work stress, relationship stress, or a global pandemic—your cortisol stays high. This hormone change causes your body to redistribute body fat to your middle, break down muscle and bone, and raise blood sugar, all in an attempt to prepare you for fight or flight.

Hormone Hack: Stress management is key to keeping cortisol low.[9] Your body doesn’t care how you do it—meditation, a morning jog, a nature hike, a warm bath, herbal tea, socializing with friends—as long as you do it. Also consider taking “adaptogens” which are supplements known to calm your body and make it more resilient to stress.[10] These include ashwaganda, rhodiola and L-theanine, all which lower cortisol.

4. Insulin

If you frequently crave sugar and feel like a meal isn’t complete without dessert, there’s a good chance you’re suffering from insulin resistance. Insulin is the hormone that keeps your blood sugar in check. When you eat too much sugar or simple carbs (which your body easily converts into sugar), your blood sugar spikes. Your body then produces insulin, whose job it is to funnel the sugar out of your blood and into your cells.

Overtime, consuming too much sugar makes your cells insensitive to insulin, which in turn blocks sugar from entering your cells. That sounds like a good thing but it’s not. This tricks your body into thinking you aren’t getting enough sugar, even though your blood is flooded with it, and as a result you crave sugar even more. When that happens, you have become insulin resistant and it becomes harder to lose weight.

Hormone Hack: When it comes to consuming carbs, slow is the key word. Instead of fast-burning carbs that spike your insulin levels, you want nutrient-dense carbs that take a long time to digest, thereby stabilizing your body’s delicate balance between insulin and blood sugar. Steer clear of sugars and white carbs (i.e., white bread, white potatoes, white rice) and look for slow carb foods (i.e., foods low on the Glycemic Index) like quinoa, nuts, beans, and sweet potatoes.[11]

5. Testosterone

When you hear the word “testosterone” you probably think of sex, but this hormone has impacts that reach far beyond the bedroom. Testosterone helps your body burn fat and build muscle. So when testosterone is low, it becomes nearly impossible to lose weight.

Low testosterone in men is more common than you think. A recent study found that over the last three decades, testosterone levels declined by over 30 percent.[12] In fact, low testosterone has become such a common problem, 1 in 4 men over the age of 30 suffer from it.[13]

Hormone Hack: Stress has a major impact on your testosterone, so getting your stress under control is vital. You can also boost your testosterone naturally by improving diet and sleep, or via testosterone replacement therapy. But if you chose the latter approach, make sure you read my article on what to discuss with your doctor before starting testosterone first so that you are fully prepared for what’s in store.

6. Melatonin

Melatonin is known as the sleep hormone, but new research shows it also has an impact on weight gain. For example, one study found obese participants who took 5 mg of melatonin nightly for six months reduced their body mass index by 5 percent.[14]

Hormone Hack: Sleep is your body’s prime time for hormone regulation. If you aren’t getting enough of good-quality sleep (meaning 7-8 hours every night), you are depriving your endocrine system and setting yourself up for weight gain (as well as a whole host of other health issues). To help your body make its own melatonin, practice good sleep-hygiene by avoiding computer/cellphone screens an hour before bedtime and cranking your air conditioner to 66 degrees. If good sleep still eludes you, consider supplementing with 3-5 mg of melatonin per night.

7. Growth Hormones

During puberty, your pituitary gland floods your body with growth hormones. But most don’t realize that growth hormones continue to play an important role in your health long after your acne clears and your voice stops cracking.

As an adult, your pituitary gland is responsible for producing human growth hormone (HGH) and insulin-like growth factor (IGF-1). These two growth hormones play a vital role in breaking down fat so that it can be used for energy and muscle building. When these hormones are in short supply, the scale begins to creep up.

Hormone Hack: Boost your own growth hormones by supplementing with peptides. Peptides are short strains of amino acids found naturally in the body and they serve as building blocks for protein. To learn more about this topic, check out this article where I outline which peptides are most effective for weight loss. And in addition to peptides, consider adding HIIT and/or resistance training to your exercise routine since both have been shown to boost IGF-1.[15]

The Bottom Line

If you feel like you’ve tried every diet and exercise program in the book and are still struggling to lose weight, there may be a problem with your inner computer code. The good news is with a few simple hacks, you can get your hormones back in line and supercharge your weight loss journey.

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Want even more hacks? Check out this article on 5 simple things you can do TODAY to normalize your hormones.

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.

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.

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.

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,  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 Show

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.

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.

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 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.

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.

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 ( as a resource offering integrative programs, supplements, and education for men living with prostate cancer.

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.

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!

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.

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.

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”.

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.

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 TED

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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

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.

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.

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!

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.

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.

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.

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.

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.

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.

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.

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.

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

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.

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.

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.

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!

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.

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.

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.

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.

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.

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

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

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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.

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


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  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.
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  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.
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  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.


What to Ask Your Doctor Before Starting Testosterone

Man working on laptop at determining questions to ask his doctor about testosterone

Men everywhere are suffering with plummeting testosterone levels. A recent study showed that testosterone levels have declined over 30% in the last 30 years.[1] It has become such a problem that research now indicates that 1 in 4 men over the age of 30 has low levels of testosterone.[2

And declining testosterone levels are associated with significant health issues. Here are just a few symptoms men experience with low testosterone:

  • Low sex drive
  • Erectile dysfunction
  • Weight gain, especially around the midsection
  • Loss of muscle mass 
  • Fatigue and irritability
  • Loss of mental focus
  • Hair loss
  • Loss of bone density
  • Anxiety and depression

Does any of this sound familiar? 

Man with low energy and low testosterone

When my patients complain that they don’t quite feel like themselves, I find they often have low testosterone. One reason men fail to recognize the issue is because the symptoms of low testosterone will often develop slowly over time.  

Men will often come to see their doctor when they struggle with erectile dysfunction, but low testosterone goes far beyond the bedroom. Having a good level of testosterone is vital for all aspects of a man’s health and well-being. 

If you suffer from any of the aforementioned symptoms, it’s time to get your testosterone levels checked by a doctor. In preparation for this visit, here are some key questions you should consider.

How Do I Know if I’m Low in Testosterone?

Testosterone is a hormone produced primarily in the testes for men (and at lower levels, in the ovaries for women), but small amounts are also produced by the adrenal glands. Testosterone is part of the endocrine system and its release and regulation is controlled by the brain’s pituitary gland and hypothalamus.

To test your testosterone levels, your doctor will run some blood work, usually in the morning since that is when your hormone levels are at their highest. “Low testosterone”, or hypogonadism, occurs when a man’s level falls below optimal levels. 

This brings up a critical question: “What is optimal?!”

Most labs define the lower limit of “normal” testosterone levels to be anywhere from 250 to 350 ng/dL, depending on the lab. The problem with this is there is a massive difference between what is considered clinically “normal” and what is optimal – i.e. what men need to actually experience the benefits of healthy testosterone levels. We’ll cover this huge topic in another blog post, but suffice it to say that men typically need much higher serum testosterone levels than what the clinically “normal” range suggests.

Go Beyond Testosterone with Tracy Gapin, MD Free eBook

What Causes Low Testosterone?

A man’s testosterone peaks in early adulthood and naturally reduces as he ages. Once he enters his 30s, his levels begin to decline about 1 to 2 percent each year. Some men don’t start noticing the effects of this decrease until they hit the age of 50, but there are others who start to show symptoms even a decade or two earlier. 

In addition to age, there are a number of potential causes for low testosterone. Injury or infection to the testes and malfunction of the pituitary gland can cause low testosterone, and diseases like obesity, diabetes and cardiovascular disease are all strongly linked to testosterone deficiency. Endocrine disruptors – chemicals and toxicants in our environment – are clearly a major culprit as well. 

Low levels of vital nutrients like zinc or Vitamin D have also been found to correlate with low testosterone. Certain medications can lower testosterone, including asthma inhalers, antidepressants, and antihistamines, as well as chemotherapy.[3] And a number of lifestyle factors, such as smoking, drug abuse, poor sleep, poor diet, and obesity, can lead to low hormone levels.

How is Low Testosterone Treated?

There are a few important concepts to understand before diving into treatment options for men with testosterone deficiency. First it’s key to recognize that treatment requires a comprehensive approach. It’s never as simple as just getting testosterone therapy. It’s critical to be aware that there’s no magical one-size-fits-all solution that works for every man. Treatment varies depending on each man’s underlying health issues, genetics, symptoms, and goals. 

A key aspect of addressing low testosterone is to address underlying health issues and develop healthy lifestyle habits. Losing weight has been shown to directly improve testosterone levels. Research shows that exercise, especially weight training or high-interval training, naturally boosts testosterone.[4] Proper nutrition and sleep are critical aspects of a comprehensive approach to overcoming low testosterone and its associated symptoms. Check out the MALE 2.0 Blueprint to learn how to start incorporating healthy habits into your daily life.

Another common approach is hormone replacement therapy (HRT). Hormone replacement therapy involves artificially raising your testosterone levels via a gel, skin patch, injection or hormone pellet implants.

What Are the Benefits of Hormone Replacement Therapy?

A number of studies back up the claim that testosterone replacement therapy can provide men with real benefits. Here are just a few examples, according to a recent academic review:[5]

  • Muscle gain and improved strength: Several studies found testosterone replacement therapy improves men’s body composition, decreases fat, and increases lean body mass and muscle strength.
  • Increased bone density: Testosterone therapy has been shown to increase bone density, especially among elderly men, which puts them at a reduced risk of injury. 
  • Improved sex drive: Testosterone replacement therapy increases men’s self-reported libido, as well as the frequency of sexual acts. 
  • Improved cognitive functioning: One study found older men’s risk for Alzheimer’s disease decreased by 26% for each 10-unit increase in free testosterone. Additional studies found testosterone improves men’s spatial, mathematical, and verbal reasoning, as well as their memory. 
  • Improved mood and quality of life: Men who receive testosterone therapy report an increase in mood and well-being and a decrease in fatigue and irritability. 

What Are the Risks of Hormone Replacement Therapy?

Clearly testosterone replacement therapy has its benefits, but it is important to realize it is not a panacea. Such therapy is considered most beneficial when used short-term to help your body get back on track or to treat an underlying issue like hypogonadism. But know that like all treatments, this hormone therapy comes with a number of risks and side effects that must be considered. 

Some side effects may include:

  • Acne and oily skin
  • Breast enlargement or tenderness (rare if treated properly)
  • Shrinkage of the testicles
  • Hair loss (rare)

Questions to ask about testosterone and HRT hormone replacement therapy

Additional Questions To Ask Your Doctor Before Starting HRT

 So you’ve decided to proceed with testosterone therapy. First, be aware that you should never attempt testosterone therapy alone –  it should always be done under a doctor’s supervision. But before you start, here are some key questions you should ask your doctor before embarking on a testosterone treatment plan:

  1. What Are Your Doctor’s Qualifications?
  • What expertise and experience does the doctor have in treating men’s health issues generally, and testosterone replacement therapy more specifically? 
  • How long have they been practicing this approach? 
  • Given that the science of HRT (hormone replacement therapy) is consistently evolving, how does the doctor stay up-to-date on the topic?
  • Do they attend conferences, read scientific journal articles, take training courses?
  1. Am I a Good Candidate for HRT?
  • What evidence is there that I need testosterone replacement therapy? 
  • If there is evidence, what potential causes does your doctor suspect?
  • Do I have certain medical conditions (like sleep apnea or an enlarged prostate) that make me a bad candidate for HRT?
  1. Can I Boost My Testosterone Naturally?
  • Are there things in my medical history or lifestyle that could be changed to improve my testosterone naturally?
  • Are there certain foods the doctor recommends to boost testosterone?
  • Are there certain supplements the doctor recommends?
  • How does sleep quality affect testosterone?
  • How does alcohol affect testosterone?
  • What changes in my exercise routine can I make to boost my testosterone?
  1. What Type of Treatment Does the Doctor Prefer?
  • What type of HRT does the doctor prefer (e.g., gel, injection, implant) and why?
  • How will the doctor determine which hormone dose is right for me?
  • How do they track results?
  1. What is the Expected Cost of HRT?
  • Does insurance typically cover the cost of the treatment?
  • What will my out of pocket expenses be? 
  • How long will treatment take?
  1. What Side Effects Are Expected?
  • Will there be pain or inflammation at the injection or implant site?
  • What adverse reactions should I look out for?
  1. What Improvements Can I Expect to See?
  • What symptoms should I expect to see improvements on after starting treatment?
  • How long will it take before I see results?
  • How often will I follow up with my doctor?
  • Will the doctor monitor my progress through routine blood tests or other means?


If you’re struggling with weight gain, low energy, fatigue, diminished sex-drive, or performance issues in the bedroom, know that it doesn’t have to be that way. You can overcome these issues and become unstoppable TODAY!

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

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

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

Ready to take the next steps?

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.

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

Stop ED in its Tracks

Man on couch disappointed Stop Erectile dysfunction in its tracks

Erectile dysfunction, or ED, occurs when a man has difficulty achieving or maintaining an erection for sexual intercourse. It can be awkward and cause feelings of inadequacy. While ED can be a very distressing health issue, it can also be embarrassing to discuss with your health provider or physician. 

ED is very common, with some research estimating that it affects about one in two American men over 40. (1) It’s up there with hair loss, weight gain, and low testosterone for the most popular men’s health concerns.

The good news is that there are several safe and effective ways to increase male libido and improve symptoms of ED. In this article, I’ll review some of the research on ED and provide some effective options for guys to improve their sexual performance and stop ED in its tracks.

What Causes Erectile Dysfunction?

To begin with, let’s take a bit of a look at what causes ED. 

Erections occur when sexual stimulation causes the body to send out neurochemicals that relax muscles and increase blood flow to the penis. This causes the penis to enlarge and harden. 

Because this process involves a complex combination of psychological input and biological mechanisms, there are a number of ways it can go wrong. Both psychological and physical factors, as well as lifestyle factors, can cause or contribute to ED. (1, 2, 3) Here are some of the most common causes of ED:

Psychological factors:

  • Stress
  • Anxiety
  • Depression

Physical factors:

  • Diabetes
  • High blood pressure
  • Nerve damage
  • Neurological disorders
  • Stroke
  • Blood clots
  • Atherosclerosis
  • Spinal disease

Lifestyle factors:

  • Smoking
  • Alcohol
  • Drug abuse
  • Inactivity
  • Other medications like antidepressants

Each of these may be enough to cause symptoms of ED on their own, but they can also occur together. So what can a guy do to prevent or treat ED?

Diet and Erectile Dysfunction

Several studies have shown that good nutrition can actually help prevent ED. If you put garbage into your body, you’re not going to get your best out of it. You want to make sure you’re fueling yourself with high-quality, nutritious foods so you can maximize your performance in all respects, including in the bedroom.

Healthy breakfast in a bowl fresh fruit and nuts prevent ED

Foods to choose

In general, aim for non-processed, fresh foods and a diet rich in vegetables, healthy fats, and fish (6). The Mediterranean diet seems to be particularly effective for preventing ED. (4) 

Some particular foods may be especially useful for protecting against ED. These include:

  • Pistachios (5)
  • Watermelon
  • Leafy greens
  • Beets
  • Dark chocolate
  • Oysters
  • Shellfish
  • Tomatoes
  • Pink Grapefruit
  • Onions and garlic
  • Cranberries
  • Tea
  • Peanuts

Foods to avoid

Some foods are known to contribute to ED symptoms, so try to avoid them. Common ones include (6):

  • Excessive Alcohol 
  • Red meat
  • Full fat dairy
  • Sugary foods and drinks (7)
  • Foods that are high in saturated and trans fats
  • White bread and processed foods (8)


Can supplements help ED? It appears that some can be effective erectile dysfunction remedies. Here are some of the better-known supplements that can help improve ED:

  • Panax ginseng (9)
  • Rhodiola Rosea (10)
  • Dehydroepiandrosterone (DHEA) (11)
  • L-arginine (12)

Exercises to Help Erectile Dysfunction

Exercise is probably the best natural remedy for erectile dysfunction. Improving cardiovascular fitness together with maintaining a healthy weight have both been shown to be especially effective at helping men achieve satisfying erections.

Cardiovascular fitness

One of the causes of ED is inadequate or impeded blood flow to the penis. Studies have shown that people with ED typically have lower heart-rate variability (HRV), which suggests reduced vascular efficiency and poor overall health. (13) And research has found that moderate and high physical activity are associated with a lower risk of developing ED (6). 

When a guy exercises, and especially when he challenges his cardiovascular system, he is training his body to pump his blood more efficiently. Cardiovascular exercise can also reduce hypertension and prevent cardiovascular disease, both of which are associated with ED. 

More than that, exercise also has beneficial effects on a person’s self-esteem and mental health, each of which can positively impact the psychological factors associated with sexual dysfunction. (6)

Try to get at least 150 minutes of moderate-intensity aerobic exercise a week. (14) Common aerobic exercises are:

  • Running
  • Cycling
  • Swimming
  • Playing tennis

Man running cardio helps to fight Erectile dysfunction

Strength training

Strength training exercises can also help address ED. Strength training and muscle building can build self-esteem and confidence in bed. And, as a nice side-effect, a firmer physique may be more attractive to your partner. 

Try to do strength training exercises for all major muscle groups at least two times a week. (14) You can get this by working out at the gym, or you can try a body-weight training exercise program. 

Weight loss

Being overweight is actually one of the biggest causes of ED (6). Excess fat seems to change body chemistry and lower testosterone which lowers men’s libido. Several studies have found that when overweight guys experience healthy weight loss, their erectile function improves. (15) 

Combining a healthy diet and regular exercise is a good start for guys with a bit extra belly fat to lose some weight. 

Additional lifestyle changes 

Besides exercising and eating well, there are a number of lifestyle changes that can help you improve your health and sexual performance. 

Reduce stress

Stress is known to reduce libido and is an erection killer. It also contributes to other poor health habits like excessive drinking and smoking. If you find ways to cope with your stress, you’ll remove one possible cause of ED.

There are lots of things you can do to combat stress. Consider strategies like starting a meditation routine, connecting regularly with friends, or even seeing a therapist.


Sleep is one of the most important factors in health, especially as we age. Research shows that individuals who do not get adequate sleep—around 7 to 8 hours a night—are more likely to suffer from ED. Sleep apnea, a condition that keeps people from getting enough air as they sleep, which in turn causes them to continually wake up throughout the night, is an especially potent cause of ED. (16)

The solution? Get enough sleep. 

The best way to get enough sleep is to create habits and routines that contribute to sleep hygiene. That includes going to bed at the same time every night, making your sleep environment comfortable, and removing distractions. If you suffer from sleep apnea, discuss treatment options with your doctor.

Communicate with your partner

Open, honest communication with your partner can help build a stronger relationship and enhance emotional closeness. And emotional closeness can lead to better sex. By expressing yourself, and especially expressing your sexual desires, you can increase sexual intimacy and improve your sexual experiences.  

Couple talking and communicating

Therapy for Erectile Dysfunction

Sometimes even with the best care of your body, erectile dysfunction can occur. Luckily, there are lots of erectile dysfunction remedies. 


You’re probably already familiar with sildenafil, or its trade name “Viagra”. Tadalafil, more commonly known as Cialis, is another oral treatment for ED. Both work by helping the blood vessels in the penis relax, allowing them to let more blood in. Both require sexual stimulation to work, and erections go away after sex. They are often effective treatments, but they may not work for everyone.

Medication injections

Medicated injections into the penis immediately before intercourse is an effective ED treatment. (17) There are several possible injections, including papaverine, phentolamine, prostaglandin E1 (PGE1), or alprostadil (Caverject, Edex, MUSE). Each of these work by causing smooth muscle in the penis to relax and blood to enter.   

The Priapus P shot

The priapus p shot, also known simply as p-shots or the “P-shot”, is a different kind of injection. This form of therapy essentially involves taking plasma from a person’s own blood that is rich in platelets. That plasma is then injected into the penis. So rather than medicine, this injection uses material from a person’s own body.

Vacuum therapy

With vacuum therapy, a suction device is placed around the penis. It creates a difference in air pressure that draws blood into the penis. A ring placed at the base of the penis keeps the blood in and helps maintain the erection. The device can create an effective erection for about 30 minutes, after which the ring must be removed. 

Hormone therapy

Hormone therapy, also known as hormone replacement therapy or HRT, is another potential way to beat ED. Testosterone plays a role in normal libido as well as in the erectile process. Men who have lower than normal testosterone may benefit from testosterone replacement therapy. This is especially the case for hypogonadal men with an ED diagnosis. (19) 

Ultrasound therapy

It’s also possible to get ultrasound therapy for erectile dysfunction. This therapy involves sending low-intensity shockwaves, which causes microtraumas. The body then repairs the tissue and generates new blood vessels as it does so. Several studies have found that ultrasound therapy can result in improved blood flow for men with ED. (20)

Penile implant surgery

For stubborn cases of ED that fail other more conservative measures, guys can get a  surgically-implanted penile prosthesis. This can either be semi-rigid or inflatable, and provide an ‘immediate’ erection when desired. 

Using Precision Medicine

In addition to the general advice that’s good for everyone, there may be some specific ways that an individual can address their ED and increase libido.

Precision medicine is effective because it takes into account a person’s own specific genetic make-up. They complete a DNA test, which gives them insight into how their particular body chemistry works. This allows their doctor to tailor a health program directly to how their body is set up. Some providers, myself included, offer VIP lifestyle coaching that can be an effective way to address erectile dysfunction. 

Conclusion: Don’t Let ED Get You Down

Sexual health isn’t just a nice to have—it’s incredibly important to our overall health. Sex can help us stay physically active, lower blood pressure, improve closeness with our partners, and even boost our immune systems. A healthy sex life is essential for our psychological well-being, too. 

Man and woman smiling and jumping on mountain sexual health
ED can be a major impediment to a man’s sexual health, but it doesn’t have to be. Guys can make changes to their lifestyle to help prevent ED, and there are a number of effective medical options to treat it. 

It’s time to get empowered to take control of your health. Unlock the code to peak performance with the Male MethodTM 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?

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! 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.

Want more tips to optimize your health?  

Listen to the latest podcasts. Click HERE 


  1. Feldman, H. A., Goldstein, I., Hatzichristou, D. G., Krane, R. J., & McKinlay, J. B. (1994). Impotence and its medical and psychosocial correlates: Results of the Massachusetts Male Aging Study. The Journal of Urology, 151(1), 54-61.
  2. Çayan, S., Kendirci, M., Yaman, Ö., Aşçı, R., Orhan, İ., Usta, M. F., … & Kadıoğlu, A. (2017). Prevalence of erectile dysfunction in men over 40 years of age in Turkey: Results from the Turkish Society of Andrology Male Sexual Health Study Group. Turkish Journal of Urology, 43(2), 122.
  3. Quilter, M., Hodges, L., von Hurst, P., Borman, B., & Coad, J. (2017). Male sexual function in New Zealand: a population-based cross-sectional survey of the prevalence of erectile dysfunction in men aged 40–70 years. The Journal of Sexual Medicine, 14(7), 928-936.
  4. Giugliano, F., Maiorino, M. I., Bellastella, G., Autorino, R., De Sio, M., Giugliano, D., & Esposito, K. (2010). Erectile dysfunction: adherence to Mediterranean diet and erectile dysfunction in men with type 2 diabetes. The Journal of Sexual Medicine, 7(5), 1911-1917.
  5. Aldemir, M., Okulu, E., Neşelioğlu, S., Erel, O., & Kayıgil, Ö. (2011). Pistachio diet improves erectile function parameters and serum lipid profiles in patients with erectile dysfunction. International Journal of Impotence Research, 23(1), 32-38.
  6. Maiorino, M. I., Bellastella, G., & Esposito, K. (2015). Lifestyle modifications and erectile dysfunction: what can be expected?. Asian Journal of Andrology, 17(1), 5.
  7. Adamowicz, J., & Drewa, T. (2011). Is there a link between soft drinks and erectile dysfunction?. Central European Journal of Urology, 64(3), 140.
  8. Dhindsa, S., Miller, M. G., McWhirter, C. L., Mager, D. E., Ghanim, H., Chaudhuri, A., & Dandona, P. (2010). Testosterone concentrations in diabetic and nondiabetic obese men. Diabetes Care, 33(6), 1186-1192.
  9. Jang, D. J., Lee, M. S., Shin, B. C., Lee, Y. C., & Ernst, E. (2008). Red ginseng for treating erectile dysfunction: A systematic review. British Journal of Clinical Pharmacology, 66(4), 444-450.
  10. Brown, R. P., Gerbarg, P. L., & Ramazanov, Z. (2002). Rhodiola rosea: A phytomedicinal overview. HerbalGram, 56, 40-52.
  11. Reiter, W. J., Pycha, A., Schatzl, G., Pokorny, A., Gruber, D. M., Huber, J. C., & Marberger, M. (1999). Dehydroepiandrosterone in the treatment of erectile dysfunction: a prospective, double-blind, randomized, placebo-controlled study. Urology, 53(3), 590-594.
  12. Chen, J., Wollman, Y., Chernichovsky, T., Iaina, A., Sofer, M., & Matzkin, H. (1999). Effect of oral administration of high-dose nitric oxide donor L-arginine in men with organic erectile dysfunction: results of a double-blind, randomized, placebo-controlled study. BJU International, 83(3), 269-273.
  13. Harte, C. B. (2013). The relationship between resting heart rate variability and erectile tumescence among men with normal erectile function. The Journal of Sexual Medicine, 10(8), 1961-1968.
  14. Center for Disease Control and Prevention. (n.d.). How much physical activity do adults need?
  15. Dallal, R. M., Chernoff, A., O’Leary, M. P., Smith, J. A., Braverman, J. D., & Quebbemann, B. B. (2008). Sexual dysfunction is common in the morbidly obese male and improves after gastric bypass surgery. Journal of the American College of Surgeons, 207(6), 859-864.
  16. Zias, N., Bezwada, V., Gilman, S., & Chroneou, A. (2009). Obstructive sleep apnea and erectile dysfunction: still a neglected risk factor?. Sleep and Breathing, 13(1), 3-10.
  17. Duncan, C., Omran, G. J., Teh, J., Davis, N. F., Bolton, D. M., & Lawrentschuk, N. (2019). Erectile dysfunction: A global review of intracavernosal injectables. World Journal of Urology, 37(6), 1007-1014.
  18. Scott, S., Roberts, M., & Chung, E. (2019). Platelet-rich plasma and treatment of erectile dysfunction: Critical review of literature and global trends in platelet-rich plasma clinics. Sexual Medicine Reviews, 7(2), 306-312.
  19. Jacob, B. C. (2011). Testosterone replacement therapy in males with erectile dysfunction. Journal of Pharmacy Practice, 24(3), 298-306.
  20. Gruenwald, I., Appel, B., Kitrey, N. D., & Vardi, Y. (2013). Shockwave treatment of erectile dysfunction. Therapeutic Advances in Urology, 5(2), 95-99.