How to Prevent Prostate Cancer

Prostate cancer prevention - Dr Tracy Gapin

Did you know that September is Prostate Cancer Awareness Month? Organizations such as the Prostate Cancer Foundation (PCF) promote awareness and testing during the month of September, encouraging preventive testing and raising funds toward developing new treatments. (https://www.pcf.org/blue/) However, prostate health education is an important topic for men year round.

Prostate cancer is the most prevalent cancer diagnosed in men. The PCF estimates that 1 in 9 men in the United States will develop prostate cancer in their lifetime. It’s important to undergo routine screening and do everything you can to avoid prostate cancer. 

Routine screening consists of an annual PSA blood test and prostate exam. Screening should begin at the age of 50, unless you are African American or have a first degree relative with prostate cancer.  In these previously mentioned cases, testing should start at the age of 40.

Today we’re going to talk about some steps you can take to reduce your risk of developing prostate cancer. Remember that small decisions you make every day can go a long way!  

Prostate Cancer Awareness Month Topics:

Sex is Fun!

A study by the National Institutes of Health in 2004 initially suggested that frequent sexual activity might reduce the incidence of prostate cancer.

The Health Professionals Follow-up Study, which followed 32,000 men for 18 years, also supports this. Men with frequent sexual activity showed a 20% lower risk of prostate cancer. Jennifer Rider, the study’s lead author, suggests, “Safe sexual activity could be good for prostate health.” Studies also show that regular sexual activity reduces stress and improves mood.

Sex and prostate cancer prevention - Dr Tracy Gapin and Smart Men's Health Blog
 

How can exercise prevent prostate cancer?

Evidence is mounting that inflammation and oxidation both play key roles in the development of prostate cancers and other conditions. Fortunately, research from the prevention side suggests that regular exercise may be one of the best natural antioxidants.

A study published recently in the Journal of Clinical Oncology specifically evaluated the effects of exercise in prostate cancer patients. They studied men who exercised vigorously for at least 3 hours per week. 49% showed reduced overall mortality, and 61% reduced prostate cancer mortality, compared to men having less than 1 hour per week of vigorous activity.

Other studies show that exercise is effective at reducing risks of prostate cancer development, possibly decreasing prostate cancer development, and diminishing the side effects that may be caused by treatment medications. A recent Swedish study supported these findings, concluding that both resistance training and aerobic exercise clearly improve prostate cancer-specific and overall survival.

And, don’t forget that intense exercise can actually alter your DNA. A period of intense exercise can positively change your gene regulation.

Medications – Proscar and Avodart

Proscar and Avodart are prescriptions that men use to “shrink” the prostate by lowering the number of male sex hormones. The drugs block an enzyme that converts testosterone into dihydrotestosterone (DHT), a much more potent hormone.

The Prostate Cancer Prevention Trial (PCPT) studied whether finasteride (Proscar) reduced the incidence of prostate cancer. The trial found that men who had taken finasteride developed fewer prostate cancers than in men who had not. However, the men who had taken finasteride and developed prostate cancer had more aggressive tumors. The number of deaths from prostate cancer was the same in both groups.

The Reduction by Dutasteride of Prostate Cancer Events Study (REDUCE) studied whether the drug dutasteride (Avodart) reduced the risk of prostate cancer. This study also showed that there were fewer prostate cancer diagnoses in men who took dutasteride compared with the men who did not. Overall, Avodart did not significantly reduce the number of aggressive cancers though.

What about testosterone replacement therapy?

The news media has fueled concerns that there may be an adverse connection between testosterone replacement therapy and increased prostate cancer risk, but studies have not borne this out.

A recent study looked at over 1,000 men who were receiving testosterone therapy. Over the 5 years the researchers conducted the study, only eleven (or 1%) of the men’s doctors diagnosed them with prostate cancer. This is well below the historically-expected 7% incidence. These men did not appear to experience any increased prostate cancer risk with their testosterone replacement.

Another study assessed almost 150,000 men who had previously undergone treatment for prostate cancer and were currently receiving testosterone replacement therapy. Researchers found no increase in prostate cancer mortality or overall mortality in the men receiving testosterone.

A recent study actively monitored men with low grade prostate cancer. These men’s doctors were also treating them with testosterone therapy. The study concluded there was no significant progression of disease in these men either.

In fact, a recent report suggests that testosterone therapy may actually be therapeutic in men with hormone-refractory advanced prostate cancer.

Studies show that low testosterone levels correlate with an increased risk of prostate cancer. This finding is somewhat counter-intuitive given the scientific community’s longstanding notion that hormone therapy “pours gas on the fire” of prostate cancer. But the literature clearly shows that testosterone therapy does NOT increase your risk of prostate cancer.

Will statins help or hinder?

 Researchers have been interested in the possible connection of cholesterol-reducing medications and prostate cancer. Several of the 18 trials researchers conducted, revealed a reduced risk of cancer recurrence after both surgery and radiation therapy. These trials suggest that statins may reduce the progression of prostate cancer.

Ongoing research continues to look into this possibility, as well as to determine whether statins may also reduce the incidence of prostate cancer.

Metformin and Men's Health - Dr Tracy Gapin

How about Metformin?

Metformin is a prescription medication used primarily to manage diabetes. Studies suggest Metformin may have a protective effect on the progression of prostate cancer. A study of nearly 4,000 diabetic men found those men taking Metformin, when diagnosed with prostate cancer, were less likely to die from cancer or other causes than men taking other diabetes drugs.

Prior research looking at whether metformin might reduce the risk of prostate cancer development did not show a benefit. More studies are currently underway to look at both prevention and management.

What about taking aspirin?

The jury is still out on how or whether aspirin might help reduce the risk of prostate cancer. After extensive studies on aspirin’s effects, researchers found many of the studies demonstrated it had a protective effect and others did not.

If your doctor has you on an aspirin regimen after a heart attack or stroke, follow their current recommendations.

Are there other things I can do?

Absolutely! There are many lifestyle choices that will not only help you prevent prostate cancer, but also boost overall health and well-being, reduce stress, and improve fitness. Many of the dietary recommendations experts have already proven as successful for weight loss, will also reduce your risk of developing prostate cancer.
 

Your Diet Matters!

Start by adopting a diet lower in saturated fats and higher in plant-based fats. Your body and brain need fat to thrive, but studies have shown that a diet high in animal fats was more likely to be associated with an increased risk for prostate cancer.

A number of studies have shown that men who ate the most dairy products such as milk, cheese, and yogurt on a daily basis had a higher risk of prostate cancer. Studies are conflicting, but the mechanism could be because of the presence of saturated fat, insulin-like growth factor (IGF), or elevated hormone levels.

Some fats are superstars, however. Studies have linked the omega-3 fatty acids found in fish such as salmon, tuna, and herring to reduced prostate cancer risk. If fish isn’t your favorite, try a good quality fish oil supplement. Avoid trans-fatty acids, though, as numerous studies proved they promote cancer. The most common foods containing trans-fatty acids are butter and processed or fried foods.

BBQ’s are fun – but charred meat, not so much

Overcooking or charring meat creates carcinogenic compounds called heterocyclic amines. Animal studies have shown that these can cause prostate cancer. In addition, charbroiling red meat or chicken with skin produces another set of carcinogens called polycyclic aromatic hydrocarbons (PAHs). 

Research shows that intake of PAHs triggers mutations in prostate cell DNA, leading to a chronic inflammatory response in the prostate. We’ve already discussed that inflammation leads to an increased risk of development of prostate cancer. It appears that the combination of mutation and inflammation appear to be a key in this development. 

Steaming or baking meats, thereby avoiding overcooking meats, can significantly reduce the amount of carcinogens present.

The bitter truth about sugar

Cutting the amount of simple sugars and carbohydrates you intake may slow prostate cancer growth. Studies have linked excess sugar intake to prostate cancer growth through increased insulin levels. 

Compounding the problem, insulin resistance has been shown to reduce levels of proteins that are important for stimulating prostate cancer cell death. Numerous studies have shown that sugar “feeds” cancer cells. 

ANOTHER reason not to eat gluten

Doctors typically recommended adopting a gluten-free diet to aid patients with celiac disease, an inflammatory bowel condition. By reducing inflammation, a gluten-free diet may have a role in cancer prevention as well. Foods with no gluten include all fruits, vegetables, meat, fish, and eggs.

Many believe the vitamins and minerals present in fruits and vegetables reduce the risk of prostate cancer. Although, studies have yet to prove any specific nutrient guarantees to reduce your risk. Cruciferous vegetables have unique antioxidant properties that seem to enable them to counteract some of the damage caused by carcinogens. A well-rounded selection of fruits and vegetables introduces necessary enzymes and tends to make you feel fuller, so you have less room for other high-fat, high-calorie foods.

A tomato a day keeps cancer away? Well, it’s a pretty good start! Kudos for Prostate Cancer Awareness!

Several animal studies have suggested that lycopenes, present mostly in tomatoes, may reduce prostate tumor growth. Some human studies have shown that a diet high in lycopene may be linked to a decreased risk of prostate cancer.  Other studies are inconclusive.

Note that these studies utilize the whole, fresh tomato, not the sugar-laden spaghetti sauce. There is no data showing a benefit to taking lycopene supplements in lieu of the real food.

To reduce the risk of developing prostate cancer, men should reach for foods rich in antioxidants and nutrients and low in pro-inflammatory and carcinogenic substances.  Colorful fruits and vegetables, fresh herbs, leafy and pungent greens, seeds, nuts, and berries all contain powerful anti-cancer nutrients. 

The Mediterranean isn’t just a great place to vacation

Consider adopting the Mediterranean diet, loaded with fresh fruits and vegetables, tomatoes, garlic, fish, red wine, and olive oil. This heart-healthy diet may be very beneficial for prostate cancer prevention, and will keep the whole family fit and well!

30-Day Health Challenge for Prostate Cancer Awareness Month

Whether it’s Prostate Cancer Awareness Month or any time during the year, check out the 30-Day Health Challenge for Prostate Cancer Awareness Month. It was developed specifically to increase your knowledge around reducing your risk for prostate cancer, yet it is an excellent all-around way to rethink your lifestyle.

I designed the challenges to help you look at your current situation and consider areas of change and improvement. Many of the daily challenges will benefit women as well, especially Day 24, Day 28, and all of the other non-prostate-specific days!  

Regardless of your diet or lifestyle, knowledge is one of the biggest and best ways to reduce prostate cancer risk. By staying informed on the latest research and developments regarding prostate cancer research, men can make small changes that can lead to big improvements.

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

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

The Top Sleep Gadgets To Improve Your Health

Does your brain automatically go to “sleep gadgets” when you think about optimizing your health? Most, often, when we think about optimizing our health we often go to diet and exercise first. But there is another very important (and often neglected) factor that, if left unchecked, can negate any progress you may be making in other areas of your health. Getting your zzzz’s!

This is where sleep gadgets and tools come in. We now have access to sleep activity trackers and apps that are like having a sleep technologist right in your room!

So if you want to uplevel your health, start with your sleep. If you’re not sleeping enough or well enough, your quality of life can be impacted. Quality sleep is critical for physical, mental, and emotional health—both in the short term and the long term.

Your body needs sleep to reset, restore, and repair. It takes this time to form neural pathways that are critical for information retention, memories, critical thinking, cognitive function and regulation of emotions and behavior.

Your body also needs sleep to keep your blood, hormones, and organs healthy. For example, sleep is necessary to heal and repair your blood vessels; failing to do so can lead to heart disease, high blood pressure, and increased risk of stroke. A lack of sleep is also linked to a risk of obesity and weight-related health problems.

Sleep interacts with your daily life as well. Without rest, you’ll be unproductive, unfocused, and unmotivated, which can quickly disrupt every area of your life, from your career to your personal relationships.

Studies show that just ONE night of poor sleep can alter your DNA, change genetic expression and negatively impact your health. You can read more about the importance and role of sleep here.

With the accessibility of new tech at your fingertips, you can now find all the sleep help you need. Let’s explore some of the latest and cutting edge sleep gadgets to optimize your health.

Track your sleep

Most men think they are getting good sleep. But sleep doesn’t just mean ‘8 hours’.

It’s not all about the number of hours slept, but the quality and depth of that sleep as well. Understanding the quality of sleep is critical to improving your health. So how do you know you’re actually getting good sleep if you aren’t tracking it?

In order to make adjustments that will improve your sleep, you need to first understand how you’re currently sleeping. And this is why tracking your sleep is so critical. Did you know one week of “poor sleep” can decrease testosterone levels by as much as 15%?!!

Tracking your sleep helps you understand not just how long you sleep, but also the quality of your sleep. It helps you analyze your sleep patterns to improve your sleep schedule and environment.


The best sleep trackers will monitor how much deep sleep versus light sleep you’re getting, how long it takes you to fall asleep (“sleep latency”), and how often you wake up throughout the night.

You want a sleep tracker that will take into account your movements alongside the external environment of your bedroom to best optimize your nights.

 

 

 

Check out these tools that offer comprehensive sleep tracking:

Oura Ring

The Oura Ring is a small wearable ring looks sleek and unobtrusive on your finger but packs a punch with its wide range of technology. During the day it tracks your activity and calories. At night, it monitors temperature, movement, and heart rate so that you can understand the areas you need to focus on to improve sleep.

Every day you’ll have access to data on your sleep cycle types, the quality of your sleep and the quantity. This ring gives you access to wellbeing trends with daily, weekly, and monthly views of all contributing factors to your sleep, including stress and workout recovery!

Garmin Fenix Watch

The Garmin Fenix Watch is a rugged accessory made for outdoor adventures and also for your indoor rest time. It does a lot of what other smart watches does: tracking heart rate and movement. But it also has GPS, satellite reception and advanced biomechanical measuring for athletic performance.

When it is time to wind down, this watch also has the ability to the ability to track and provide data for light and deep sleep, REM (rapid eye movement), and awake time throughout your cycle. And, many stylish options!

Other Wearables


Of course other wearable watches such as Fitbit and Apple Watch have the capacity to track your sleep cycles as well, however you want to research whether or not it is meeting your needs as each wearable is different. If you have a health and fitness tracker, check to see if it will also track and analyze the quality of your sleep. The more your activity tracker can do, the better the picture of your overall health.

If you’re someone who is nervous about uploading your biometric data to an unknown server and don’t want to use a wearable sleep tracker, you can still benefit from tracking your sleep the old school way – with a journal. Keeping a physical sleep journal or log in a sleep tracker app on your phone can help you recognize you have a problem. Start by tracking when you go to bed, when you thought you fell asleep and any awakenings during the night.

What if your challenge isn’t staying asleep, but falling asleep in the first place? There are a number of factors that might make it challenging for you to fall asleep, from the external environment of your bedroom to your internal mental monologue. Tracking can help you determine where to focus. Let’s now discuss how to improve your bedroom environment to help you sleep better. (See the best wearable tech options here: How Wearable Tech Is Revolutionizing and Personalizing Healthcare)

Fall asleep faster

For a strong majority of us, the trouble with falling asleep comes from the incessant train of thoughts running through our heads. Whether you’re stressed about work, thinking about your to-do list, or wondering if there are aliens on other planets, we all fall into the endless loop of thoughts that make it hard to fall asleep.

So here are some sleep tech tools that can help soothe anxiety and quiet thoughts.

Headspace

A lot of people are finding success with the Headspace App to meditate and drift to sleep. You simply throw in your headphones, turn on the app, and listen to gentle sleep music and guided meditations to help you raise your mindfulness and drift into a calm, deep slumber. What distinguishes Headspace from other apps is the clinically-validated research that informs their product, so you know that they are always using the best health and meditation technology. This sleep app helps you create a customized plan and makes recommendations based on your personal settings. It’s free (or you can buy a premium subscription for expanded access) so why not try it out tonight?

For suggestions on other sleep gadgets that can help you fall asleep, read about Men’s Health Top 13 best gadgets. (https://www.menshealth.com/technology-gear/g23397130/best-sleep-tech/)

Get deeper, high-quality sleep

As I’ve mentioned, the quality of your sleep matters even more than the quantity. Too many of us may “sleep’ for 8 hours, but the majority of that is “light” sleep. If you’re not getting deep REM sleep, your body isn’t fully rejuvenating and resting. The main reasons you’re not getting deep sleep is because of your bedroom environment or not getting enough oxygen (which causes snoring).

Snoring

Are you a snorer? Snoring doesn’t just drive your partner crazy—it actually worsens your sleep quality as well! Snoring occurs when you’re not getting enough oxygen while sleeping, so your body overcompensates. Your body requires more oxygen during sleep to assist in the recovery and restoration process. Without good breathing, you aren’t inhaling the necessary oxygen, so you won’t get a good quality of sleep.

There are a lot of snoring devices out there that you can try. But most men don’t want to put a loud, cumbersome device on their faces to try and get rid of snoring.

SmartNora is a no-contact anti-snoring device that’s showing a lot of awesome results. You place an Expander device insert in your pillow and a Nora sensor on your nightstand. When the sensor hears you snoring, it activates the Expander. This gently moves your pillow to stimulate the throat muscles, which minimizes or stops snoring altogether.

Some men say the Nora is a little obtrusive the first few days when you feel the motion, but most men quickly get used to it. It’s a much better solution than nose strips, mouth guards, and muzzles.

Improve your bedroom environment

There are four key environmental factors that impact your sleep: light, noise, temperature, and air quality. What can you do about these?

Light

There are two aspects of light that impact your sleep: blue light and light pollution.

Blue Light vs. Red Light

Blue light is the light emitted from electronics, like phones, laptops, and even some light bulbs. Research has proven that blue light suppresses melatonin production and circadian rhythm about twice as long as other wavelengths, which can drastically impact both sleep quality and quantity. Those who have to spend lengthy periods of time in front of screens, perhaps for work, may wish to source prescription glasses which block blue light.

Red light on the other hand, is known to boost melatonin production and soothe you into sleep (amongst other benefits like activating the lymphatic system and reducing inflammation). But you don’t necessarily need your bedroom to have a Moulin Rouge glow. You can buy red spectrum bulbs, which minimize blue light wavelengths and maximize red ones without leaving your room rosy-colored. Try Lighting Science’s Good Night Biological LED Lamp (lsgc.com). Originally developed for NASA astronauts on the International Space Station, it looks like a regular white light but with all the sleep inducing benefits of red.

In addition, you’ll want to reduce and remove blue light in the evening. This can be done with just a few simple shifts:

  • Turn on “night shift” on your electronic devices. This reduces blue light by utilizing orange light instead.
  • Better yet, don’t use your electronics 2-3 hours before bed. This ensures you’re not subjecting your eyes and brain to any unnecessary light.
  • Invest in blue-light blocking glasses. You can choose yellow tinted ones like TrueDarks or newer generation “clear” lenses that reduce 90% of blue light.
  • Use Philips Hue ambiance color lights in your bedroom. If you find you respond best to color changes, you can use a setting that mimics a sunset. You can also program it to turn orange/red at night and blue in the morning to naturally promote your circadian rhythm.

Light pollution

Your brain is biologically programmed to be “on” when it sees light and “off” when the sun goes down. So even the smallest stream of light pouring into your bedroom could keep your brain in active mode, even while you’re sleeping. This can make it hard to fall asleep, or it might keep you in a lighter sleep cycle throughout the night.

The best way to do this is with blackout curtains, which block any and all light coming from your backyard or neighbors’ houses. You can also purchase blackout liners for your existing curtains.

Sleep masks are another option, if you don’t mind something on your face. These can make it challenging to wake up in the morning, though, since your brain isn’t exposed to light first thing.

Noise

Any background noise can be distracting and disturbing for your brain, even if you’re not conscious of it. A lot of people prefer to sleep with white noise makers or fans to drown out any external noise and drift into a deeper sleep.

There are a lot of different options to block or adjust the noise you hear at night, based on your preferences. Some popular choices include: CozyPhones, Nightingale Sleep System, and Dreampad.

CozyPhones

These sleep headphones are made for comfort. CozyPhones wear like a head band with breathable material so you can put on your music, books, or meditation without disturbing your partner. This works especially well if you don’t want to keep earplugs in all night.

You can also check out other headphones like Bose SleepBuds or QuietOn.

Nightingale Sleep System

The Nightgale sleep system works if you and your partner both want white noise. This system creates a blanket of sound throughout your room using a stereo effect, which masks environmental noises and lulls you into a gentle sleep. You can even connect it to a smart device to get weather, traffic, and other alerts built in to help wake you up in the morning.

Dreampad

The Dreampad relaxation pillow plays soothing music and sounds to help you sleep right through your pillow, traveling through your entire body. This helps you fall asleep faster and stay asleep longer. It uses gentle vibrations so it won’t wake up your partner, and it’s been backed by a number of studies as one of the best ways to minimize pre-sleep stress.

Note: If you want to listen to music but don’t want the music to stimulate your brain, consider listening to binaural beats. Theta waves initiate drowsy, light sleep while delta waves keep you in a deep sleep. You can find these sorts of binaural beats on meditation apps like Insight Timer or even on YouTube videos! (Check out this video of 8 hours of theta waves.)

sleep tracking Dr Tracy Gapin men's health optimization

Temperature

Studies show that sleeping in a cold room is actually better for your health than sleeping in a warm one. Our body temperature naturally drops while we sleep, so a cooler bedroom can reinforce the body’s instinct to sleep. Temperatures between 60 and 68 degrees have been shown to stimulate the production of melatonin, which is the “sleep hormone.”

You can sleep with a fan, like a Dyson cool air purifier, to cool down your room. However, moving air may actually make it harder to sleep for some people. If you’re not too fond of the idea of a fan it may be worth looking at an air filter from somewhere like air purifier first may be a better option, as there will be less of a direct flow of air compared to a dyson fan.

Instead, I recommend a Nest thermostat. You can program your smart thermostat to make your A.C. cooler at night to help you fall asleep, but then it can get warmer in the morning to help you wake up easier. (No one likes to leave their comfy bed if it’s too cold in the morning.) Plus, you can save money on your energy bill by programming your thermostat to cool and heat your house in accordance with your routines and lifestyle.

You can also try out cooling sheets. These promote air flow and minimize perspiration, so you can stay covered while staying cool. Sheex is a popular option thanks to their Sleep-Fit Technology with advanced thermoregulation. Plus, their sheets are super soft and quick drying.

Natural solution: sleep naked! Doesn’t hurt, right?

Air quality

Poor air quality in your bedroom may actually play the biggest role in your ability to sleep soundly through the night. Our bodies require high levels of oxygen at night. If your bedroom doesn’t have clean, pure oxygen available, your body can’t fall into that restful state it needs for restoring balance.

See what your air quality looks like with a monitor like Awair. This analyzes and tracks toxins, chemicals, dust, humidity, and carbon dioxide to determine what your bedroom environment is like. It will even learn your routines, habits, and lifestyle to determine how your living impacts your air quality. Awair even interacts with other smart home devices to offer personalized recommendations that can improve your air quality.

To purify your air, I recommend the Pure Cool Link Air Purifier by Dyson. This two-in-one fan purifies 99.97% of allergens and pollutants, even those as small as 0.3 microns. It also keeps you cool while purifying, so you can have a chillier bedroom at night as well (and save on you’re HVAC bill).

You also want to keep the air humid, which helps keep your sinuses lubricated and your skin soft. Plus, humidity helps you sleep better. You can purchase a humidifier, or you can even use an essential oil diffuser. This will add a bit of moisture to the air while also making your room smell incredible. Add lavender, bergamot, and eucalyptus essential oils to induce superior sleep.

Natural air quality solution: succulents! Succulents continue to intake carbon dioxide and release oxygen at night (other plants stop releasing oxygen at night). So putting a few succulent plants in your bedroom can purify the air and add in more oxygen.

Wake up energized

Waking up is part of the sleep process as well. If you wake up in the middle of a dream, you’re waking up from deep REM sleep—the sleep that is used to restore your body back to healthy homeostasis. Interrupting this pattern stops your body in the middle of its work, which will leave you feeling groggy, tired, and unrested the whole day.

You want to wake up naturally, so you feel energetic and vital to take on the day. That’s why I recommend using a sunrise alarm clock. These gadgets will wake you up gently in accordance with your tracked sleep rhythm, using light that mimics the rise of the sun. Your brain will slowly start to acknowledge the rising light, so it will wake up naturally without the shock of an alarm clock.

Popular sun alarm clocks are the Nox Sleep Light and Philips Wake-Up Light.

Nox Sleep Light

This Nox sleep light will monitor your sleep quality, help you fall asleep, and wake you up naturally. I love that it adjusts according to your personal body clock. So, it will send off a red wavelength when you’re falling asleep to raise your production of melatonin. Then, it will wake you up at the lightest part of your sleep so you’ll feel awake and energized. It can also track your bedroom environment like temperature, humidity, light, and noise to optimize your sleep moving forward.

Philips Wake-up Light

Philips lights offers several versions of their sunrise lamp. These offer natural wake up sounds and sunrise simulation, but they also include simulated sunsets and sleep music. This is a great starter option if you already have a sleep tracker.

Can sleep gadgets really help me sleep?

The good news is that in this age of technology, many sleep problems can be resolved through access to these cool gadgets. Instead of being prescribed a pharmaceutical medication, learning to reduce blue light and listening to a meditation at bedtime may be the alternative you need. You’ll have to experiment to find the best sleep aid for your personal challenges. However, these sleeping tips aren’t meant to replace professional sleep therapy.

If you’re having a hard time falling or staying asleep, just buying up all of these bedroom gadgets isn’t necessarily going to help (and if your problems are chronic, you should really seek assistance from a medical professional, not an app or tech product). If you’re doing everything you can for your sleep and still aren’t seeing results, it may be in your genes. Yup, our sleep schedule is actually part of our genetic expression!

But you can hack your genetic expression, so you can sleep better and healthier. It starts with a consultation to see where your health is now… and where it can be in just a few short months or weeks.

Let’s get you sleeping right, waking well, and living awesome.

It’s time for you to get in the driver’s seat of your health. With elite men’s optimization program, we’ll put you at the peak of your human potential.

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

I look forward to hearing from you to revolutionize and revitalize your life and vitality. Let’s taking your health to the next level.

Are Endocrine Disruptors In Drinking Water Causing A Health Risk?

We all know that water is a basic necessity for living.  Although we can go without food for 3 weeks or more, we cannot survive longer than a week without water. 

Those of us living in modern countries have access to clean drinking water, but how clean is it really? 

If prime health is a concern for you, you will want to know the facts about the water you consume and some of the hidden dangers for men.   Let’s focus on one sneaky culprit: endocrine disruptors in drinking water.

What is an endocrine disruptor, what are the dangers, and more importantly, how can you protect yourself from its negative impacts?

What are Endocrine Disruptors?

The endocrine system maintains homeostasis of the bodily systems through a delicate balance of hormones.  Endocrine disrupting chemicals (EDCs) are substances that change the course of endocrine systems in a way that adversely affects the body.  These chemicals can produce adverse developmental, reproductive, neurological, and immune effects in humans and animals. Both natural and man-made substances can cause endocrine disruption and can be found in many everyday products.  These everyday products include plastic bottles, metal food cans, detergents, flame retardants, food, toys, and cosmetics.  

Endocrine disruptors can mimic naturally occurring hormones in the body like estrogens (the female sex hormone), androgens (the male sex hormone), and even thyroid hormones, potentially producing overstimulation.  They can also bind to a receptor within a cell and block a hormone from binding which impacts the body’s ability to respond properly. Endocrine disruptors may interfere with the way the body makes or controls natural hormones or their receptors.  Thus it affects other organs like metabolism in the liver and kidneys.

What are examples of Endocrine Disruptors?

Some chemical endocrine disruptors which directly impact male health include BPA, Phthalates, Altazine, and Estradiol.  And the sad truth is that many of these endocrine disruptors are in drinking water. We can also find Endocrine Disruptors in our natural environment, phytoestrogens being the most common culprit. Let’s go into greater detail about these endocrine disruptor chemicals, and where you can find them.  Below is a common endocrine disruptor list:

Bisphenol A (BPA)

Bisphenol A (BPA) is the most commonly known endocrine disruptor that has recently gotten a lot of focus recently but is a problem far from resolved.  Manufacturers produce the chemical called BPA, primarily in the production of polycarbonate plastics, epoxy resins, and food can linings. Studies show that testosterone becomes reduced within just 3 days of BPA exposure and that those consuming BPA are 4 times more likely to develop sexual disorders such as low libido and ejaculatory disorders.  Furthermore, exposure during gestation puts a child at more risk for adult testosterone imbalances.

In their September 2008 BPA review, The National Toxicology Program’s (NTP) expressed “some concern for effects on the brain, behavior, and prostate gland in fetuses, infants, and children at current human exposures to BPA.” Although adopting a BPA-free process, some companies are simply replacing BPA with another compound called BPS.  Studies have shown BPS to be just as dangerous as BPA.  For more information on the invasiveness of BPA see my article, “Does BPA Cause Sexual Problems?” 

Phthalates

Manufacturers use chemicals called Phthalates to manufacture a wide variety of consumer food packaging, some children’s products, pharmaceuticals, household items and body care products like shampoo. I consider phthalates the worse anti-androgen.  Studies show the presence of phthalates cause low testosterone and male infertility as well as male congenital defects such as testicular dysgenesis, cryptorchidism (undescended testicles), and hypospadias (abnormal urethra growth).   In 2006, NTP found that phthalates may pose a risk to human development, especially critically ill male infants which further indicates its correlation to male health.

Atrazine

In agriculture, farmers world-wide commonly use Atrazine, a toxic herbacide, especially for corn and grains.  Interestingly, Europe has banned its use, but companies in the U.S. still heavily use Atrazine.   A study done on frogs exposed to this herbicide showed that Atrazine inhibits testosterone synthesis so much that 10% off the frogs became feminized, meaning the males become females who reproduced and laid eggs after exposure.  Read that again, the males actually became females and laid eggs.

Phytoestrogens & Estradiol

Phytoestrogens & Estradiol are substances that have estrogen hormone-like activity that reduces androgen activity.  Contraception companies use Estradiol, a synthetic form of estrogen, as a key ingredient in birth control pills. You may not think that men are at risk because women are the ones who normally take birth control. But, contraceptives are just one of many pharmaceuticals that find their way into our water and food through off waste.  Eye opening, right?

One study showed a dramatic effect on fish whose testosterone levels fell due to estradiol exposure. Similarly, phytoestrogens are naturally occurring substances in plants that have hormone-like activity. Soy-derived products, hemp and flax seed are examples of phytoestrogens.  Soy, now 90% GMO, is the worst offender, decreasing testosterone and sperm production.  

The Concerns Around Endocrine Disruptors in Water and Other Products

Manufacturers use these endocrine disruptors in numerous consumer goods and personal care products. This exposes humans to the harmful effects of these substances in a variety of ways.  When our bodies absorb these toxic chemicals, transmitted through our food and our water without our knowledge, it can create deadly complications. Once exposed, many of these chemicals remain in the body for a long time, causing health challenges by cumulative effect. 

In a study of 20 biopsies, they found 19 different endocrine disruptors in all 20 bodies! Furthermore, pregnant women can pass these endocrine disruptors to their babies through the womb, having a transgenerational effect (Wang et al, 2015). This means that even if you have avoided exposure as much as possible, your health could be at risk due to any exposure from your parents.  Experts report that if tested, 90% of us will show detectable BPA in our urine and 98% of us will show phthalates in our system. This is scary!

As mentioned above, studies show these endocrine disruptors decrease testosterone leading to infertility, testicular and prostate cancers.  The rise of endocrine receptors in the environment as well as the simultaneous rise of male reproductive disorders calls attention to the idea that endocrine disruptors may be responsible for the decline in male reproductive health (more in this article: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6043754/).  Other negative impacts of endocrine disruptors include:

  • insulin resistance
  • obesity
  • ADD
  • depression
  • and immune dysfunction such as allergies and skin conditions.

Because manufacturers use them so predominantly, experts are finding these chemicals in our shampoos, clothes, toothpastes, soaps, utensils, and deodorant! Now, more than ever, we need to carefully choose the items we purchase and put into our body.

Regulations to Remove Endocrine Disruptors

In order to tackle this issue, some countries have already established regulations to remove endocrine disruptor chemicals from everyday products.  France has outlawed BPA in food containers and DEHP in child-related products. In the United States, legislation such as the Toxic Substances Control Act, the Food Quality Protection Act, and the Safe Drinking Water Act gives the Environmental Protection Agency (EPA) the power to control regulations upon chemicals that are endocrine disruptors.  The Endocrine Disruptor Screening Program introduced by the EPA in 1998 has allowed for the testing of over 85,000 chemicals but has yet to be implemented. Although we have seen some legal change, we still need more countries to adopt these regulations. And for the potential enactment of new legislation to happen, we need the proper agencies to screen a wider range of chemicals.

Furthermore, most of this change was the result of public outcry and pressure, not company integrity.  And in underdeveloped countries, the proper authorities have made limited efforts to warn people about these serious issues.  Companies that create these chemicals do not openly explain the methods of minimizing exposure.  Nor do they develop efficient mitigation strategies in the environment.  These same companies could use a wide diversity of estrogen-degrading microorganisms to develop biological filters in the post-treatment of wastewater.

Endocrine Disruptors in Drinking Water

In many highly populated countries, authorities source the country’s drinking water from the same rivers and lakes that contain sewage and industrial discharge.   For example, the River Thames which flows through London, has passed through drinking water and sewage discharge 5 times.
According to the National Center for Biotechnology

“Under these types of circumstances, any accumulation of endocrine disrupting compounds from sewage or industry potentially affects the quality of drinking water. Neither basic wastewater treatment nor basic drinking water treatment will eliminate the estrogens, androgens or detergent breakdown products from water, due to the chemical stability of the structures. Hence a potential risk to health exists.”  

As a result of this concern, authorities have turned their attention toward enhanced wastewater treatment and are implementing advanced techniques. This treatment employs particle removal, ozone oxidation and activated charcoal filters.  That being said, recent studies showed that 94% of lakes in the midwest, our biggest supplier of corn, were positive for Atrazine and 29% of drinking water samples across the U.S. contained phthalates.    

We can all agree that water is fundamental for human health and well-being.  Paradoxically, the loose regulations have contributed to the alteration and deterioration of water supply sources causing risks for the population in the past.  Since the end of the 19th century, the role of drinking water in exposing populations to pathogens, and improvements in its quality in order to prevent illness, has been widely documented and debated.   Furthermore, what is ‘healthy’ to be in your water, such as Fluoride and Chlorine, has recently become challenged.

  

How can I drink better water?

My intention is not to scare you out of drinking water, however I hope it will inspire better choices around the sources of your water.   Not all bottled water is in BPA-free bottles . Due to the lack of screening, you can’t be sure what other endocrine disruptors are leaking into your water through the plastic.  Bottled water is a much safer choice when you are in countries with poor water regulations. However, we have no proof that bottled water is healthier than tap water.  The FDA only regulates bottled water if  it crosses state lines. So authorities are not testing 70% of bottled water for contaminants!

Even distilled water does not remove endocrine disruptors.  On the other hand, the United States highly regulates its drinking water systems (tap).  The U.S. also frequently tests its water systems for harmful pollutants. Your most cost efficient and healthy option is to filter your own tap water beyond what your city is already doing.

What about water filters?

Of the vast array of water filter products you can choose from, pitcher/faucet filters such as the Brita filter are the most common.  Although this can reduce chlorine and improve taste, because the carbon in the filter is not solid, they are not effective in removing endocrine disruptors in water, fluoride, or heavy metals.  You can check your local water quality report (through your local water company’s website) to see what contaminants are in your water.  Then you can determine how much to invest in your filtration. 

No matter which you choose, if you want to remove endocrine disruptors in water, you want to ensure your filter is solid block carbon. These units may cost you more upfront. However, in the long run, they are your least expensive option because they require less filter replacements.  A solid filtration system can last you years before changing your filters!

The most common and highly rated of these filters is the Berkey brand.  Berkey filters come in many sizes for different uses.  You can even use them to filter river water for drinking! This can be bulky however, as it is a counter-top filter that can take up quite a lot of space. Sometimes it makes the most sense to invest in an under-counter multi-stage water filter system for your household.  Overall, the Berkey brand is a fabulous filter for removing endocrine disruptors in drinking water.

It’s not just about Endocrine Disruptors in Drinking Water

With a deeper understanding of endocrine disruptor compounds, you now have new knowledge to inform better choices for your health.  My recommendation is for a balance of mitigating exposure and detoxification.  

  1. Reduce Exposure To Plastics.  You want to avoid plastics used for storing and cooking.  Never use plastic to microwave or hold hot drinks or food.  Even your plastic coffee makers can leak endocrine disruptors into the water that becomes your morning cup of joe. Reading labels in addition to choosing natural body products and eliminate fragrances from personal care items, especially laundry can help.  One of my favorite apps is Healthy Living. Simply scan the product in the grocery store.  Then, this nifty software will tell you what endocrine disruptors are in those products!
  2. Build Your Immune System.  Eliminate highly processed foods avoiding those with ingredients that start with ‘benz’ or ‘phen’.  Limit grains (especially corn and wheat) as well as dairy. Eliminate soy products and check labels because food companies often use soy lecithin to bind products.   Eating wild caught fish and filling your plate organic produce will strengthen your immune system.  It will also prevent the dangerous build up of toxins in your system.
  3. Support Through Detox.   Given the cumulative effect of endocrine disruptors, I recommend using herbs to gently detox your body from these toxic chemicals.  Some herbs that are especially helpful for endocrine disruptors specifically are green tea, holy basil, pau darco, and curcumin (turmeric).  Research shows DIM and quercetin supplements also support in detox.

Conclusion

It is clear that endocrine disruptors in drinking water is a concern.  Not only does it effect male health but also human lifespan and longevity.  We can’t rely on the EPA and water companies to ensure that our drinking water is free of endocrine disruptors in drinking water.  So it is important to take your health into your own hands through the above recommendations.  You can reduce the negative impacts of BPA, endocrine disruptors in water and other toxins through conscious consumer choices and lifestyle changes.

As a powerful man looking to optimize your life, you should be on the path of lifestyle health program. With my suite, I test your DNA, interpret the results, and come up with a customized plan.  This customized plan is specific to YOUR individual genes and lifestyle. It will improve every area of your life from your health and energy to your professional productivity to your personal relationships.

It’s time for you to get in the driver’s seat of your health. With elite men’s optimization program, we’ll put you at the peak of your human potential.

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?

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

 

How You Can Become A Biohacking Expert

Biohacking to optimize men's health

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

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

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

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

So let’s start hacking!

What is biohacking?

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

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

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

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

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

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

So how can you get started with biohacking?

Biohacking isn’t consistent

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

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

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

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

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

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

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

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

Researching biohacks

Determine what you want to improve.

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

Read studies.

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

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

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

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

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

No amount of research will give you complete certainty.  


Look at online communities.

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

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

Take notes.

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

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

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

What do you care about?

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

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

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

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

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

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

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

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

Use it as a trial.

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

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

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

Start with low-risk hacks.

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

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

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

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

Biohack recordkeeping

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

How do you know what actually works?

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

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

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

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

But how do you keep a biohacking log?

Choose your variables.

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

Some common variables you’ll want to track:

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

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

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

Create your results.

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

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

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

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

Ask reflective questions.

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

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

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

Keep it simple—or complex.

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

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

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

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

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

Make changes one at a time.

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

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

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

Why use a log?

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

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

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

Your framework

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

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

What should you include on your framework?

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

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

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

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

Conclusion

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

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

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

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

Are YOU ready to start biohacking?

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

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

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

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Want more tips to optimize your health and testosterone?

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

How To Lose Weight For Healthy Testosterone Levels


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

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

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

The four-way relationship

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

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

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

1. Low testosterone causes weight gain.

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

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

2. Weight gain lowers testosterone.

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

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

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

3. Testosterone therapy boosts weight loss.

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

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

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

4. Weight loss encourages testosterone production.

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

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

Putting it together

What do these four statements mean?

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

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

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

What causes the testosterone and weight relationship?

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

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

1. Hormone levels

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

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

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

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

2. Muscle synthesis


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

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

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

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

You’ll lose muscle and gain fat!

3. Metabolism

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

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

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

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

4. Cortisol


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

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

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

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

5. Motivation

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

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

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

6. Age

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

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

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

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

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

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

How to lose weight for boosted T

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

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

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

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

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

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

So we need to kill two birds with one stone.

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


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

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

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

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

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

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

CONCLUSION

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

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

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

Ready to take the next steps?

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

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

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Can High Intensity Interval Training Make You Manlier?


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

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

The solution? High-intensity interval training.

Can HIIT make you manlier?

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

So how does it work?

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

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

Testosterone is what makes you super-man.

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

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

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

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

You need testosterone for all your manly attributes.

And HIIT helps increase your testosterone.

How does HIIT work?

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

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

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

Let’s break it down.

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

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

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

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

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

How does HIIT impact testosterone?


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

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

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

Where does this relationship of HIIT and testosterone come from?

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

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

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

The benefits of HIIT include:

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

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

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

HIIT burns fat.

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

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

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

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

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

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

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

More fat = lower testosterone

Less fat = higher testosterone

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

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

Why is HIIT better than cardio?

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

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

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

Your HIIT plan

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

Length

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

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

Frequency

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

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

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

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

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

Exercises

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

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

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

HIIT cardio exercises:

HIIT resistance exercises:

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

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

Sample HIIT plan

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

Let’s go!

Sprinting explosion

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

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

Ab blast

Equipment: Towel/mat

Time: 10 minutes

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

Lower body boost

Equipment: jump rope

Time:

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

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

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

Conclusion

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

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

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

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

Then its time for a MALE 90X Consult.

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

Ready to take the next steps?

Schedule a Call

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Does Exercise Boost Testosterone?


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

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

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

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

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

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

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

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

Does exercise boost T levels?

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

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

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

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

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

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

Body fat

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

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

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

Stress

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

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

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

Sleep

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

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

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

What kind of exercise boosts testosterone?

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

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

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

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

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

When to workout

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

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

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

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

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

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

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

How to workout

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

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

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

1. Compound exercises

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

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

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

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

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

2. Fewer reps, higher weight

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

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

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

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

3. Longer rest periods

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

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

You also want to rest 48 hours between each workout.

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

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

When boosting your testosterone levels, recovery is especially important!

Pulling it together

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

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

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

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

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

Benefits of using exercise to boost testosterone

Working out:

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

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

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

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

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

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

Conclusion

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

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

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

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

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

That’s what I’m here for.

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

Are you looking for more ways to boost your testosterone?

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

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

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

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What Is Low Testosterone?


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

Is your libido quickly dwindling?

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

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

Do you just not feel like yourself?  

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

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

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

What is testosterone?

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


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

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

Testosterone is responsible for:

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

What is low T?  

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

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

What are the symptoms of low T?

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

1. Low sex drive

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

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

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

2. Lethargy

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

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

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

3. Loss of muscle mass

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

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

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

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

4. Increased body fat

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

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

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

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

5. Erectile dysfunction

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

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

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

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

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

6. Poor mood


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

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

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

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

7. Cognitive decline

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

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

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

Other symptoms

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

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

What causes low T?

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


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

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

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

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

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

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

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

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

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

Hormonal

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

Lifestyle

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

Serious diseases

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

 

How do I know if I have low T?

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

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

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

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

 

What are the treatments for low testosterone?

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

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

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

Read: 13 Ways To Increase Testosterone Naturally

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

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

Conclusion

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

You don’t have to feel like this forever.

In fact, you can start feeling better RIGHT NOW

Schedule a Call

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Does BPA Cause Sexual Problems?


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

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

And what can you do about it?

What is sexual dysfunction?

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

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

These dysfunctions can include:

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

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

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


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

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

What is BPA?

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

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


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

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

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

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

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

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

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

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

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

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

What links BPA and sexual dysfunction?

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

Researchers found three shocking discoveries:

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

How does BPA affect sexual dysfunction?

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

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

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

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

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

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

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

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

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

Is there a safe level of BPA?

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


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

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

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

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

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

My thoughts?

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

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

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

What about phthalates?

I’m glad you asked.

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

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

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

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

What can you do about these chemicals?

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

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

1. Choose organic, whole foods.


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

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

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

2. Look for “BPA-free” labels.

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

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

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

3. Store your food in glass or ceramic.


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

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

4. Don’t heat plastic.

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

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

5. Avoid bottled water.

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

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

6. Detox.


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

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

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

7. Probiotics.

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

Learn more about the amazing benefits of probiotics here.

Conclusion

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

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

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

With prevention and detox, you can safeguard against BPA.

Looking for a proven method of detox and revitalization?

Check out our G1 Performance Health program!

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

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

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

Are you ready to rejuvenate your life?

Sign up for G1 Performance Health consultation today.

Olive Oil Will Change Your Life—Here’s How


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

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

Then you want extra virgin olive oil (EVOO).

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

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

EVOO can even impact your genes and epigenetics!

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

What is extra virgin olive oil? 

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

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

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

100 grams of olive oil contains:

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

1. Helps prevent cancer

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

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

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

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

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

2. Reduces chronic inflammation

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

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

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

3. Improves heart health

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

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


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

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

4. Reduces the risk of stroke

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

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

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

5. Improves brain health

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

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

6. Fights mood disorders

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

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

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

Olive oil may actually make you happier!

7. Strengthens bones

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

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

8. Reduces risk of type 2 diabetes

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

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

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

9. Manages weight  


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

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

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

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

What’s the best kind of EVOO?

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

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

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

Look for pure oil in dark bottles.

How do you consume extra virgin olive oil?


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

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

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

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

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

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

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

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

Conclusion

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

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

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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. www.GapinInstitute.com

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