Top Health Tests Every Man Needs in 2021

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

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

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

1. DNA

Top Health Tests Every Man Needs in 2021

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

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

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

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

2. Epigenetic (Biologic) Age

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

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

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

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

3. Prostate-Specific Antigen (PSA)

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

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

4. Thyroid Hormones

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

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

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

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

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

Testosterone | Gapin Institute

5. Free Testosterone

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

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

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

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

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

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

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6. Vitamin D Level

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

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

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

7. Folate (Vitamin B9)

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

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

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

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

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

8. Advanced Lipid Panel

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

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

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

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

9. Inflammation Markers

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

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

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

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

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

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

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

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

The Bottom Line

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

7 Supplements Every Man Should Take For Optimal Health


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

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

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

Why Take Supplements? 

Supplements can help:

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

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

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

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

  1. Probiotics

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

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

What does this good bacteria do?

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

Some proven benefits of probiotics include:

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

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

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

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

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

  1. Holy Basil

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

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

Read: 5 Simple Ways To Normalize Your Hormones This Week

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

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

Dosage: Daily 600 to 1800mg.

  1. Vitamin D

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

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

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


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

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

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

  1. Vitamin C

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

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


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

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

Dosage: Daily 500 to 1,000mg

  1. CoQ10

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

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

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

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

Dosage: Daily 30-90mg

  1. Fish Oil

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

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

Fish oil has been shown to:  

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

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

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

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

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

  1. Multivitamin

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


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

What should you look for in your multivitamin?

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

Some of my favorite men’s multivitamins include:

  1. Nature Made Multi For Him

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

  1. GNC Mega Men Sport

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

  1. Centrum Silver Men 50+

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

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

The Bottom Line

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

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

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

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

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

Thankfully, you can.

And you will…

CONCLUSION

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

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

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

Ready to take the next steps?

Schedule a Call

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

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

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

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

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

Are Low Vitamin D Levels Linked To ED?


Studies have concluded that vitamin D deficiency and erectile dysfunction are strongly correlated. In fact, a study published in Dermato-endocrinology found that men with a vitamin D deficiency have a 30% greater prevalence of ED and an 80% greater prevalence of severe ED compared to men with optimal levels of vitamin D.

But why is this? What’s the link between vitamin D and the ability to have an erection?

More importantly, what can you do to ensure that a vitamin D deficiency isn’t killing your sex life?

What Is ED?

Erectile dysfunction, also called “impotence,” is when a man has difficulty achieving or maintaining an erection long enough to have satisfactory sexual intercourse. This could mean that the erection quickly fades or that he can’t have an erection at all.

Erectile dysfunction has a lot of moving parts. The causes of ED can be varied, which can make it difficult to treat in the long-term. ED can be neurological (brain), vascular (blood vessels), muscular, hormonal, and even psychological. Oftentimes, ED is a vascular problem caused by endothelial damage or inhibition of vasodilation. Basically, this means that the blood vessels are damaged and can’t properly transport blood to the penis (which is what gets the penis hard).  

ED is often a symptom of another underlying disease or concern, like cardiovascular disease or diabetes. In fact, erectile dysfunction is often one of the first and primary indicators of heart disease.

What Is A Vitamin D Deficiency (VDD)?


A “deficiency” of a vitamin means that your body doesn’t have the amount of that nutrient in the body for proper function. A vitamin D deficiency is usually classified as anything below 20 or 30 ng/mL. The Vitamin D Council recommends optimal vitamin D levels between 40 and 80 ng/mL.

Nearly three-quarters of all U.S. teens and adults are deficient in vitamin D. Often called the “sunshine vitamin,” scientists are realizing more and more just how important vitamin D is to overall health. In fact, research has shown that a deficit in vitamin D can be linked to a number of health concerns, from cancer to diabetes to bone loss to heart disease… to erectile dysfunction.

Vitamin D plays a role in the health of:

  • Bone
  • Immune system
  • Muscle function
  • Cardiovascular system
  • Respiratory system
  • Brain development

Did you know: Vitamin D is the only vitamin that your body produces. Your body can’t make other vitamins; it receives those vitamins from foods. But your body can make vitamin D when your skin is exposed to sunlight.

Because of this unique aspect of vitamin D, it’s not always the easiest vitamin to give to our bodies. Eating more of a food won’t necessarily increase our vitamin D levels that much. The process of making vitamin D is a little more complex than other nutrients.

And that’s one reason why so many Americans are deficient in vitamin D.

Most people don’t show signs of vitamin D deficiency… though most people have it. Interestingly, a 2015 study found that 67% of 160 physicians studied had vitamin D deficiencies. Even doctors—who should be the best at watching their health—are deficient in vitamin D.

Vitamin D deficiency (VDD) has become an epidemic.

How Are ED And VDD Linked?

A number of recent studies have proven that vitamin D deficiency and erectile dysfunction have some sort of correlation, independent of other risk factors. Researchers have concluded that “a significant proportion of ED patients have a vitamin D deficiency.” Ultimately, as researchers Sorenson and Grant wrote in their 2012 study: “We conclude that VDD contributes to ED.”

This study also found that low levels of vitamin D promoted endothelial dysfunction. Vitamin D has been shown to help improve endothelial function, while a deficiency in vitamin D contributes to endothelial dysfunction.

But what is endothelial dysfunction?

The endothelium is the inner lining of the blood vessels. This basically keeps your blood flowing smoothly and healthily. If there is endothelial dysfunction, there is an imbalance in the vessels, which restricts blood flow. This dysfunction can come from high blood pressure, diabetes, high cholesterol, plaque build-up, smoking, or other environmental factors.

In order for you to have an erection, your penis needs to fill up with blood to get “hard.” If your blood vessels aren’t working properly, blood can’t get down to your penis to fill it up. This can cause a vascular-related erectile dysfunction.

Vitamin D has been shown to promote endothelial function. In the opposite way, vitamin D deficiency can actually damage our endothelial system and injure our blood vessels. If your blood vessels are injured, they can’t do their job and get blood flowing to your penis to have an erection.

Moreover, damaged blood vessels can also lead to an increased risk for cardiovascular disease, which we’ll discuss below.


Vitamin D also plays a role in nitric oxide synthesis. Nitric oxide is needed to relax the smooth muscles of the penis and open up the blood vessels to allow blood to flow into the penis. NO functions as a natural vasodilator that’s essential to gaining an erection.

Some studies suggest that vitamin D may regulate the synthase or production of nitric oxide. This means that vitamin D could play an integral role in boosting blood flow to the penis. In reverse, a deficiency in vitamin D could mean an inhibition of nitric oxide synthesis. Without NO, there’s no erection. If VDD prevents NO, then an erection is impossible.

How Are VDD And CVD Linked?

Moreover, as discussed, erectile dysfunction is often a symptom of cardiovascular disease (CVD). Risk factors that are associated with CVD are also associated with a high ED risk, like smoking and being overweight. If vitamin D deficiency contributes to erectile dysfunction, scientists have concluded that VDD may also be linked to cardiovascular disease.

Ultimately, vitamin D deficiency is closely associated to both erectile dysfunction and cardiovascular disease.

And you don’t want either of those health issues.

So it’s time to get rid of your vitamin D deficiency (because, like most people, you’re probably not getting the vitamin D you need).

How Do You Get The Vitamin D You Need?

As discussed earlier, vitamin D is a unique nutrient. Your body chemically creates vitamin D when it receives sunlight. (Yes, you’re like a plant going through photosynthesis!) In this way, obtaining a healthy amount of vitamin D means committing to lifestyle changes for the long haul.

But these changes are fun, if you ask me!

  1. Sunlight

The best way to increase your vitamin D is to get more sunlight. Exposing your skin to the sun is the fastest and most efficient method of vitamin D consumption.

This doesn’t mean you need to tan or burn in order to be healthy. In fact, you shouldn’t be tanning or burning, which can end up chemically altering your cells and causing long-term problems (like wrinkles and cancer). Rather, you only need a few minutes of unprotected sunlight in order to get your full daily dose of vitamin D. You should then apply sunscreen liberally to ensure you don’t do any long-term damage with the UV rays.


Yes, the doctor is telling you to get out and go surfing, go for a bike ride, or take a walk around the park in the middle of the workday!

A few variables will affect the amount of vitamin D you get from the sunlight:

  • Time of day: your skin can produce more vitamin D if you get sunlight exposure during the middle of the day
  • Location: the closer you are to the equator, the more UV rays you’ll receive, and the easier it will be for your body to produce vitamin D
  • Altitude: the closer you are to the sun, the more vitamin D you’ll make (sun is more intense on a mountain than on a beach, even if the temperature disagrees)
  • Exposure: the amount of skin you expose to the sun affects the amount of vitamin D you’ll produce
  • Skin color: pale skin can make vitamin D quicker than darker skin tones
  • Age: your body’s production of vitamin D naturally slows down as you age
  • Sunscreen: wearing sunscreen can block the UV rays that are transformed into vitamin D
  • Pollution: polluted or cloudy air will soak up more UV rays than non-polluted air, stealing some of your vitamin D potential
  • Glass: glass blocks UVB rays, which are the rays needed for vitamin D production

Generally, I don’t recommend tanning beds to get the vitamin D you need. Often, you need only a few minutes of exposure to get your daily dose of vitamin D. Most indoor tanning bed sessions can cause severe burns and tans with long-lasting consequences.

  1. Supplements

The second best way to get vitamin D is through supplementation. If you don’t live in a sunny area or you don’t want to expose yourself to UV rays, vitamin D supplements are usually a good option.

Different organizations and doctors have different ideas about the correct dosage of vitamin D supplements. The Vitamin D Council recommends about 5,000 International Units (IU) of vitamin D daily; the Endocrine Society recommends about 1,500-2,000 IU per day; and the Food and Nutrition Board recommends 600 IU per day and 800 for seniors. The Food and Nutrition Board is the official recommendation by the U.S. government.

Ultimately, there isn’t a “right” answer just yet on how much you should be taking. But you should definitely not be taking more than 10,000 IU per day. The Food and Nutrition Board even says the maximum dosage should be 4,000 IU per day.


Generally, you should take vitamin D3 as opposed to vitamin D2. Vitamin D3 is not vegetarian, so talk to your doctor if you do not want to take an animal-based product.

You can also take cod liver oil, which contains vitamin D. However, cod liver oil has higher amounts of vitamin A than D. Taking too much vitamin A can be dangerous, so it’s important to maintain a healthy balance when supplementing with cod liver oil.

Vitamin D is fat-soluble. If you take too much, your body can’t easily get rid of it. You don’t want to be swimming in vitamin D, as high doses may cause diseases like MS or prostate cancer. Learn more about the link between vitamin D and prostate cancer here.

Talk to your doctor before adding any supplements to your regimen.

  1. Diet

Although our bodies produce most of our vitamin D, you can still get small amounts of vitamin D with your diet. However, most scientists believe that eating vitamin D won’t provide enough of the vitamin to stay healthy.

Nevertheless, adding vitamin D foods to your diet can help supplement your anti-VDD efforts.

  • Salmon
  • Mackerel
  • Tuna
  • Sardines
  • Herring
  • Raw milk
  • Caviar
  • Oysters
  • Shrimp
  • Eggs
  • Mushrooms
  • Fortified cereal and oatmeal
  • Nutrient-Additive milk (cow and soy)
  • Fortified orange juice

  1. Workout

Working out won’t necessarily give you more vitamin D, but it can help you absorb more of the vitamin D you do get. Vitamin D is extracted from the blood by fat cells. This means that the more fat you have on your body, the more vitamin D will be pulled out of use. Thus, people with a high body mass index (over 30) often have lower blood levels of vitamin D.

If you are carrying some extra pounds, you could be sabotaging any vitamin D regimen you try to implement. Moreover, being overweight is also strongly linked to erectile dysfunction and cardiovascular disease.

If you want to lower your vitamin D deficiency and minimize your risk of ED and other serious diseases, it’s time to lose some of the weight.

Struggling to lose weight and feeling overwhelmed by health concerns? Learn about metabolic syndrome here.

The Bottom Line

Vitamin D deficiency is a common concern throughout the U.S. This deficiency can cause a number of serious health concerns, including erectile dysfunction and cardiovascular disease.

But thankfully, a deficiency is easily solvable—by adding more of that vitamin into your body! By getting more sunlight, adding vitamin D supplements, and changing your diet and exercise, you can lower your risk of vascular problems and ED in no time.

Are you ready to finally balance your health?

Are you ready to get back to that energetic vigor of your youth?

Of course, you are!

Sign up for the Male 90X program right now!

This genetic-based report and private consultation will get you started on the steps of total body transformation to realign every aspect of your health and wellness.

What are you waiting for? Get Male 90X now to start living the life you deserve!

The Link Between Vitamin D and Prostate Health

Are Vitamin D and prostate health related?

Half of all men over age 50 will be diagnosed with benign prostatic hyperplasia. This statistic rises to nearly 90% in men over age 80. While an enlarged prostate due to BPH can be related to age, it may be even more intricately linked to hormonal and vitamin imbalances in the body.  

In fact, numerous studies in recent years may have found a strong link between BPH and vitamin D. A majority of men are deficient in vitamin D, especially as they get older. Studies show this deficiency increases the risk for male sexual health problems among other concerns like cancers, heart disease, and depression.

Let’s first take a look at BPH and vitamin D separately, and then use information about both to understand the correlation between the two.

What is BPH?

Benign prostatic hyperplasia (BPH) or benign enlargement of the prostate (BEP) is, simply put, an enlarged prostate. The stromal and epithelial cells—both of which make up the tissue of the prostate—overgrow and expand, causing the prostate to grow in size.

BPH is often linked to other prostate and sexual health concerns as well, such as prostatitis and prostate cancer.

If the prostate grows large enough, it will restrict and affect other areas of reproductive health. For example, an enlarged prostate can obstruct the urethra and minimize the size of the bladder.

This can lead to complications like urinary tract infections, bladder stones, kidney stones, kidney infections, and possibly even kidney failure.


There are a variety of treatments for benign prostatic hyperplasia, but results are varied based on the cause of the BPH. Generally, BPH can occur due to hormones, diet, or simply from age.

There is a strong link between estrogen and overgrowth of prostate cells. In conjunction with naturally dropping testosterone levels due to age, male estrogen (estradiol) begins to take over and prostate cells multiply rapidly.  

Still, there is still a lot of missing research to fully understand BPH and its causes. That’s where vitamin D comes in.

What is vitamin D?

Vitamin D is a fat-soluble vitamin that works like a hormone in the body. It is absorbed in the small intestine and stored in the tissue.

Because it’s stored in tissues, the body holds on to it for longer periods of time than water-soluble vitamins. The body uses vitamin D to absorb calcium and phosphorous from the blood stream, so these minerals can be used for proper organ function, nerve health, and bone strength.


We get vitamin D primarily from the sun. Our bodies use a complex process to convert ultraviolet rays into vitamin D. We can also get small amounts of vitamin D from foods like salmon, herring, orange juice, fortified cereals and drinks, or supplements.

Vitamin D has a number of proven health benefits:

  • Boosts immune system and ability to fight infections
  • Improves life expectancy
  • Maintains bone health
  • Prevents high blood pressure
  • May decrease risk of certain cancers, like colon cancer
  • Reduces muscle and joint pain
  • Promotes muscle strength
  • Lowers risk of heart disease and improves cardiovascular function
  • Protects brain function and memory; may fight Alzheimer’s

Vitamin D has also been linked to prostate health and male fertility. High levels of vitamin D maintain strong sperm count with quality semen.

Additionally, vitamin D has been considered a possible treatment for ED because of its positive effects on blood flow (vitamin D may work to send more blood to the penis to help it get an erection).

So how is vitamin D related to BPH?

Does vitamin D treat BPH?

Vitamin D is not a proven treatment for BPH…yet.

A study in the Canadian Journal of Urology discovered that, “the impact of vitamin D on prostate volume and BPH has shown promising results, thus proposing further studies on vitamin D and BPH be conducted.”

Although conclusive results are still needed, vitamin D shows some significant benefits that can reduce symptoms and potential causes of BPH

Inflammation

Chronic inflammation is a significant factor of benign prostatic hyperplasia. BPH is, simply put, an inflammation of a specific grouping of cells, which then causes an overall inflammation of the prostate.

One study with the International Journal of Andrology found that vitamin D receptors play a crucial role in inflammation. They concluded that strengthening these receptors—through the supplementation or consumption of vitamin D—can help minimize inflammation, including BPH-related enlargement.

Another study in Italy found that the synthetic vitamin D2 was able to stop inflammation and growth of BPH cells.

Basically, vitamin D can help promote a normal prostate size and reduce prostate swelling like BPH and prostatitis. Vitamin D has proven properties that inhibit cellular proliferation, which is the process of cells increasingly growing or dividing. The ability to reduce inflammation and cell proliferation may also be the reason that vitamin D could minimize the effects of Alzheimer’s disease.

Testosterone

Estradiol, or male estrogen, also plays a role in BPH. Elevated estrogen prohibits testosterone production.

Low testosterone levels can result in reduced libido, mood changes, increased risk of heart disease, lowered energy, erectile dysfunction, and—you guessed it—an enlarged prostate.

According to the American Urological Association 2015 Annual Meeting, vitamin D may be able to increase testosterone concentrations, especially in aging men whose T levels are starting to naturally decline. Vitamin D has also regulates estrogen levels and increase sperm quality.

Healthy weight

In addition, lowered testosterone can also result in weight gain and a loss of muscle. This, in turn, elevates the level of free-floating estrogen; this creates a cycle of high estrogen, low testosterone, weight gain, and prostate concerns.


A study at the University of Milan found that vitamin D can help maintain a healthy weight. Those participants with vitamin D supplementation lost more weight and had a larger reduction in waistlines than those who did not take supplements during the same weight loss regimen.

In this way, vitamin D may also help shed weight, which can in turn boost testosterone and lower estrogen.

Simply put, vitamin D can help balance estrogen and testosterone despite outside forces like weight gain and age-related disorders. This balance may help prevent BPH, as cells growth is not encouraged by excessive free-floating estrogen.

Bottom line

An analysis of the many studies of vitamin D and prostate health can conclude that it may play a role in preventing and treating BPH. 

However, maintaining a healthy level of vitamin D is crucial to overall health and wellness, and it has demonstrated some positive effects on prostate health, male fertility, or testosterone levels.

If you’re dealing with BPH, talk to your doctor about incorporating a vitamin D supplement into your routine. And don’t forget to catch some vitamin D sun rays (with proper SPF protection, of course).

To achieve the ultimate prostate health and achieve your maximum potential sign up for The Male 90X Consult. This genetic-based report and private consultation will get you on track for a total body transformation so you can start living the life you’ve always dreamed of.

11 Ways To Increase Your Energy After Age 50


Are you ready to feel ultimate vitality? Are you ready to increase energy and become a productive, lively, youthful man once again?

As age starts to rise, everything else seems to decrease (except for maybe the number on the scale). Energy drops, testosterone levels decline, muscle mass is lost, metabolism slows, and even sexual drive lowers. In fact, these health issues are all related in a vicious cycle of sluggish living.

For example, low testosterone is linked to chronic fatigue, weight gain, muscle loss, and diminished libido. The reverse is also true as well’ a low level of energy can create low T levels, a bigger belly, and a decreased interest in living vigorously. When one part of health starts to decline with age, often the others do as well.

Energy is at the core of wellness. If you feel more energetic and vivacious, you’re more likely to make the necessary changes to get the rest of your health back in shape.

But how can you boost your vitality after age 50, when energy levels start to naturally and rapidly decline?

1. Sleep more

It sounds obvious, but inadequate sleep is the number one cause for low energy and low hormone production (like testosterone). With age, insomnia and restless nights become more common. This is especially true as other age-related health issues pop up, like arthritis pain or urinary incontinence from poor prostate health. These pains and symptoms can keep us up all night, forcing us to watch the sunrise despite our baggy eyes.

You should try to sleep six to seven hours per night. If you have trouble falling asleep, try one of the following options:

  • Magnesium pills (a natural insomniac)
  • Meditation and relaxation
  • No electronics 30 minutes prior to bed
  • Avoid caffeine and alcohol after 2pm
  • Ensure your sleeping environment is dark and cool

Napping has also been shown to boost brainpower and prevent energy burnout. This is especially true if you find your nights aren’t restful.

Furthermore, a study by the University of Chicago found that “obtaining adequate sleep may enhance the beneficial effects of a diet. Not getting enough sleep could defeat the desired effects.” Not sleeping enough can limit fat loss and make you gain weight. Your body needs more energy to stay awake, so you have to eat more to make up for it. Long periods of poor sleep will also put your body into a state of shock, which could cause it to preserve fat cells in order to protect itself.

2. Lose weight, get lean


Excess belly fat can foster the production of estrogen, and more floating estrogen causes a decline in testosterone, libido, and energy levels. Estrogen can also make you gain weight, pushing you into an endless cycle of fat-estrogen-fat.

In addition, muscle mass starts to decline after age 30. Lean muscle keeps testosterone and metabolism high.

Losing weight and instead gaining muscle has been shown to decrease estrogen and increase testosterone. More testosterone means higher libido and more energy.

The best way to quickly lose weight, gain muscle, and boost your T levels is with HIIT (High Intensity Interval Training) or PRIME (Peak Repetition Intervals at Maximum Effort). This uses repeated intervals of high-intensity followed by periods of rest to burn more calories and grow your muscles quickly.

3. Reduce alcohol intake

Alcohol can reduce testosterone production by inhibiting your body’s natural metabolic processes. Beer is especially estrogenic, which reduces T levels and can cause weight gain (aka the beer belly). This weight gain in turn reduces testosterone, which causes even more weight gain—the same cycle we saw above.

Reducing your alcohol intake will cut the number of calories contributing to your belly, and it will also help lower the amount of estrogen your body produces. If you’re going out for a social drink with friends, stick to vodka, which has the least effect on testosterone levels.

4. Eat healthy fats

Healthy fats support strong testosterone and energy levels (and they have a lot of other healthy benefits as well). These fats are monounsaturated, polyunsaturated, and omega-3 fatty acids, and they can be found primarily in avocados, nuts, olive oil, and coconut oil.

They can also be found in certain types of fish and green leafy vegetables. Healthy fat nuts like almonds are another great healthy-fat snack!

Supplement your diet with at least two servings of healthy fats each day. This can help you maintain a healthy weight while also bringing your energy up.

Healthy fats can be high in calories, though, so it’s important to not overdo it. Instead, balance healthy fats with proteins to best increase muscle and shed pounds—and boost your overall energy levels.

5. Have berries as a snack

Your body produces energy directly from food fuel. Keep your energy up throughout the day with occasional healthy snacks. Berries are an ideal snack because they deliciously quench sweet cravings and they’re high in anthocyanins, which power-up energy and weight loss. A handful of blueberries is packed with energy, antioxidants, and hormone-regulating goodness!


If you don’t like berries, try high-fibrous veggies like broccoli, artichokes, or black beans. Some studies have found that a diet in high-fiber causes less fatigue than low-fiber diets. This is likely because fiber can help regulate the gut and detox the colon, removing pollutants that slow down the body.

6. Try intermittent fasting

Abstain from food for 24 hours a few times per week. An alternative approach to intermittent fasting is to fast for 16 hours and limit yourself to 3 meals over the remaining 8 hours. If a workout is planned, it should be just prior to your first meal of the day.  This process helps your body reset, and it will confuse your body into shedding extra pounds and detoxing energy-killing toxins. It can also boost your testosterone levels, regulate hormones, and reduce inflammation. While scientific evidence of intermittent fasting varies, overall it seems to help with regulating the body’s natural processes.

Fasting can initially make you feel tired and irritable, but this generally only lasts in the short-term. After you’ve finished fasting, you’ll likely feel more energized and “clean.” This can help put you on a good track of living a healthy, energy-filled lifestyle.

Please note that fasting (and bingeing) should not be used for extreme weight loss or health goals. It should only be used occasionally as a detox. You should also not fast from all food—your body still needs fuel! Instead, stick to small meals of steamed vegetables, green vegetables, fresh fruits, and brown rice. During the fast, drink only water and avoid sugar, salt, and processed foods.

7. Get in the sun

Sun exposure has been shown to increase mood and energy, and it may even help with anxiety and depression. Sunlight can help increase the production of serotonin, otherwise known as the “happy chemical.” It also regulates the nocturnal melatonin production, so individuals fall asleep and stay asleep easier (see number 1 on this list). Additionally, the vitamin D in sunlight is crucial for immune health, bone density, and hormone regulation.

8. Drink more water


Water is needed to keep your body running at its peak. Dehydration can cause poor physical and cognitive performance, diminished GI and kidney function, poor heart function, headaches, and even delirium.

Water and energy are directly and complexly linked. If you don’t drink enough water, your energy levels will diminish—as will other functions in your body.

Drink at least 8 cups of water per day. This will feed your blood and organs with the necessary oxygen to keep them running properly. If your body is working efficiently, you’ll feel more energetic and healthy overall.

9. Stop using fragranced cosmetics

Shaving creams, soaps, body lotions, deodorants, and even laundry detergents can all have chemicals that rapidly and drastically decline T levels. If “fragrance” is an ingredient on the bottle, this means that the product is filled with chemicals that could be linked to allergic reactions, carcinogens, and hormone disruption (like stopping testosterone production). Even non-fragranced products that have certain chemicals could decline testosterone and unbalance hormones.

Additionally, these toxins can make you even more tired. The chemicals seep into the pores of your skin and get into your bloodstream, making you feel sluggish and fatigued. This is especially true after age 50, when your body is not as capable of fighting off toxins on its own.

Use natural products instead. Look for fragrance-free or naturally scented products to stay fresh and clean while also keeping your energy and testosterone high.

10. Let the guys roam free

Your testicles like to be free. Confining them in tight briefs can cause them to hamper testosterone production. This tight confinement against your body also raises the temperature of testicles. Testicles prefer to be cold; so if they’re warm against your body, it can actually lower testosterone production further.

Because it also likes the freeing feeling of the cold, you should also treat your little man to a cold shower or ice bath once per week. This “treatment” will help reduce inflammation, boost the human growth hormone levels, and support testosterone production.

Cold water has also been shown to increase energy levels; a cold shower in the morning gets you ready to take on the day! Plus, cold water has a ton of other benefits for your health, like pain management and improved immunity.

11. Have sex

This is always my favorite recommendation. Get in bed! Having sex releases endorphins and serotonin, which make you happier, less anxious, and more energized. Sex also helps burn calories and increase oxygenation, which helps to shed those extra pounds and regain your vigor. Plus, if you have sex before bedtime, it can help you have a more restful sleep—and we know sleep is good for energy.

If you’re struggling to get in the mood, you may have low testosterone levels. (See how it’s all linked?) Visit a doctor to check your T levels while you use the above 12 ways to naturally boost T and energy!

Bottom Line

Energy and testosterone levels are intricately linked after age 50. Low T means low energy, and low energy often means falling T levels. But there are natural ways to healthily regain the youth and vitality inside you!

Want to regain your vigor now? Check out The Male 90X Consult to revive energy, boost health, and give you the tools to be the best man possible!

13 Ways To Increase Testosterone Naturally


If you’ve been experiencing symptoms like diminished sex drive, low energy, difficulty losing weight or erectile problems, it’s time to consider some ways you can increase testosterone naturally.

What is testosterone?

Testosterone is widely known for its “manly” effects on boosting competitiveness and desire for power, but it plays a much bigger role in the body than that. It’s crucial to the health of male sexuality and reproduction by increasing libido, sperm count, and sexual pleasure.

Testosterone even improves the sex drive in females—it’s the ultimate libido-boosting hormone! But testosterone has a significant role in overall health and well being as well. It affects muscle mass, hair growth, bone density, and red blood cell development.

Normal levels are critical for normal cognitive function, mood stability, exercise endurance and energy. A low testosterone level can be associated with a variety of symptoms, including decreased sex drive, erectile dysfunction, depressed mood, weight gain, reduced lean muscle mass, difficulty with concentration, poor memory, diminished cognitive function, arthritis, and an increased risk of heart disease.

You can have your T level tested by your doctor if you have any of these symptoms to determine if they may be a result of lowered testosterone levels.

Why increase testosterone naturally?

Since testosterone (T) plays such an important role in your sexual health and overall well-being, you want to ensure you’re doing everything you can to naturally maximize your testosterone level.

There are hundreds of products, supplements, and beverages on the market claiming to boost testosterone and improve sex drive. Many (most) of these products don’t work, and studies show that many of these supplements can actually have long-term, negative side effects including liver and kidney damage, hormone imbalances, loss in bone density, and more.

What you consume to help your health shouldn’t harm it. So I’ve created a list of 13 easy, dependable, natural ways to increase testosterone and boost your sexual health and overall vitality.

1. Exercise.


The first thing that often comes to mind when most people think of increasing testosterone is exercise. They think of huge, muscular men lifting 400lb dumbbells at the gym. And this isn’t entirely wrong.

Studies show that high-intensity exercise boosts testosterone both in the short- and long-term. Short intervals of high-intensity training prove to be more beneficial in producing natural testosterone than prolonged exercise, aerobics, or running.

Strength training can have this high-intensity interval effect on testosterone if it’s intense enough. The way to do this is to increase the weight being lifted, and lower the number of reps. Push yourself harder, for a shorter period of time.

Also, focus on exercises that work a large number of muscles at once to further increase the intensity.

Who knew deadlifts and squats were actually natural ways to increase testosterone? Push yourself as hard as you can for 30 seconds, and then rest (without slowing down your heart rate). Even 20 minutes a day of high-intensity interval training will boost your testosterone and start to build healthy, lean muscle.

Interval training exercise can also help you lose weight, which further increases testosterone levels, according to the Endocrine Society.

2. Eat good fats.

The idea of a Ron Swanson “manly” burger may have some truth behind it. Healthy fats are a natural way to increase testosterone quickly and effectively.

However, not all fat is good fat. Studies suggest that saturated fatty acids (SFAs) and mono-unsaturated fatty acids (MUFAs) are the best predictor of testosterone escalations, while poly-unsaturated fatty acids can actually lower testosterone.

A study by the Journal of Clinical Endocrinology and Metabolism found that men who ate more than 100g of fat per day for 2 weeks had significantly higher levels of free testosterone. This is because fats reduce globulin, the hormone that binds to, and reduces T.

Ask your doctor about finding the right mix of fats in your diet.


Here are some natural ways to increase testosterone by consuming healthy, delicious fats:

Meat

Grass-fed beef is the number one source of testosterone-boosting protein with just the right amount of healthy fats. Make sure the beef is organic, because pesticides and insecticides can lower your testosterone.

Eggs

Eggs are considered the perfect protein because they have all vitamins and amino acids for human needs (except vitamin C). They have mostly SFA and MUFA, and the yolk contains high levels of cholesterol, which is a precursor to testosterone creation.

Coconut

One of the most comprehensive, natural ways to increase testosterone is consuming coconuts or coconut oil. Coconut is a saturated fat that generates healthy cholesterol while reducing body fat, boosting metabolic rate, and improving cognitive abilities—all of which can help ease symptoms of low testosterone.

Olive oil and argan oil

Cooking with and adding extra virgin olive oil to your food are natural ways to increase testosterone. Olive oil is an anti-inflammatory and high in antioxidants, but it also contains elevated levels of oleuropein, a testosterone-loving bitter.

One study found that Moroccan men who added olive oil to their diets saw an increase in testosterone levels by 17%. This study also substituted Argan oil for olive oil, and the testosterone levels increased by about 20%.

Add either—or both—to your daily consumption for a quick (and tasty) boost of testosterone.

3. Consume zinc.

Supplementing your diet with zinc for as little as six weeks can have marked improvement in testosterone levels. Because zinc is a metal, concentrated supplements can have severe side effects on the body. Instead, opt for natural ways to increase testosterone by consuming zinc-rich foods:

  • Raw milk
  • Raw cheese
  • Beans
  • Kefir from raw milk
  • Sardines
  • Anchovies
  • Cashews
  • Wild Salmon
  • Yogurt
  • Oysters

Oysters are so rich in zinc they can actually boost your testosterone in minutes. No wonder oysters are a sultry (and salty) aphrodisiac!

4. Increase your vitamin D level.

Vitamin D is crucial for the development of the sperm cell and maintenance of high sperm count and quality. A lot of men who suffer from low testosterone symptoms discover that they are deficient in vitamin D as well.

The best way to get vitamin D is by getting some sun (make sure to use sunscreen so you’re not at risk for skin cancer, though). Yes, I am saying that going for a swim, playing basketball, and taking a vacation are amazingly natural ways to increase testosterone.

If it’s cold or you have a tendency to burn, though, there are other natural ways to increase testosterone with vitamin D, like consuming fatty fish (salmon, trout, tuna, and mackerel), fortified milk or juice, and egg yolks (back to those healthy fats).

5. Reduce stress.

When you’re stressed, your body releases cortisol. A University of Texas Austin study found that cortisol blocks the production of testosterone. This can lead to long-term, low T levels, putting the body in a vicious cycle of stress and diminished testosterone.

Lower your cortisol by managing stress through relaxation techniques, like deep breathing or meditation. Make time to have fun with your family and friends, and find the relaxing methods that work for you.

Consuming garlic can help lower cortisol, because it contains the stress-relieving allicin, which allows the body to effectively continue producing testosterone. Pure pomegranate juice can also lower cortisol levels and enhance testosterone by 24% on average.

6. Consume probiotics.

Probiotics are good bacteria that your gut needs to function properly, leading to digestive health and overall well-being. Recent studies have shown that probiotics may increase testosterone levels, testicular size and weight, and even prevent age-related testicular shrinkage. The reason for this may be that probiotic microbes convert stress-related cortisol into testosterone derivatives, as found by Phillip Hylemon at Virginia Commonwealth University. Fermented foods tend to have probiotics, like yogurt, sauerkraut, and blue cheese. A blue-cheese burger sounds good right about now.

7. Eat more ginger and onion.


Ginger and onion may be the hidden gems of these natural ways to increase testosterone. Ginger improves nitric oxide count and blood flow, which puts your body in the “mood.” In a University of Tikrik study, consuming ginger raised testosterone by 17%. Another study found that adding onion juice to rodent feed increased testosterone levels by almost 200%. There aren’t any studies of the effects of onions on human hormones, but with such significant effects in rodents, it’s worth adding to your diet.

8. Limit sugar intake.

Not feeling sexy after a big slice of cake? That may be more than just your belly talking. Sugar leads to higher insulin, and insulin leads to lower testosterone. The more you cut high-sugar items out of your diet, the higher your testosterone will be.

9. Limit alcohol intake.

Alcohol has been found to have a negative effect on testosterone levels as well as raising estrogen and cortisol levels. Drinking alcohol stimulates the transformation of testosterone into estrogen, which can further lower your bone density and libido. If you tend to drink heavily, this may be a hidden cause of your diminished sex drive. The hops in beer are highly estrogenic—so much so that it is being studied as a treatment for menopausal women. Limiting sugar and alcohol are natural ways to increase testosterone by making simple lifestyle changes that will also improve your overall health and quality of life.

10. Caffeinate.


Although a highly debated fact, one cup of coffee a day has been proven to have health benefits. As far as raising testosterone levels, coffee stimulates the nervous system by boosting cAMP levels, which leads to increased testosterone production. One of the most deliciously natural ways to increase testosterone is to drink a cup of coffee before you workout. Caffeine brings your exercise routine up a notch, so you get better effects from your high-intensity interval training—for the same amount of work!

11. Try intermittent fasting.

Intermittent fasting has been found to have a profound impact on testosterone levels in non-obese men. There are a number of approaches to intermittent fasting, but all include fasting for 24 hours or less as a sort of ‘metabolic reset”. I’ll detail the physiologic effects about this in another article, but for now, consider skipping breakfast as a fairly simple approach to intermittent fasting and a quick way to boost your T level.

12. Sleep.

Sleep gives your body time to produce testosterone and other hormones. A lack of sleep, on the other hand, produces cortisol—the arch nemesis of testosterone. There is a direct correlation between hours slept and testosterone changes, so get to bed!

13. Have sex.


Now that you’re in bed… Sex can help increase testosterone naturally!

Testosterone gives you a higher sex drive, but the reverse is true too. A higher sex drive also helps to boost your testosterone. Sex is one of the best natural ways to increase testosterone, with so many other added benefits:

  • Improved cardiovascular health
  • Increased immunity
  • Reduced stress and pain
  • Increased blood circulation
  • Better sleep
  • Improved fitness

So, if you boost your testosterone levels and sex drive, your vibrant sex life will, in turn, boost your testosterone, relieve stress, and reduce symptoms of low testosterone.

It’s a win-win-win cycle of natural ways to increase testosterone!

Natural and smart nutrition and lifestyle adjustments can drastically raise your testosterone levels and optimize your sexual health. With these 13 natural ways to increase testosterone, you are sure to find healthy solutions that enhance your sexual drive and enrich your well-being.

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