Tracy Gapin
Level 1
Board-certified urologist with 25+ years in men’s health who left traditional medicine to build the Gapin Institute — now coaching Fortune 500 executives, elite athletes, and entrepreneurs on precision performance protocols. TEDx speaker and bestselling author of Male 2.0 and Codes of Longevity, featured alongside Dave Asprey, Max Lugavere, and on Huberman Lab. Photo © Tracy Gapin
Disclaimer: This health stack was researched and created by the New Zapiens editorial team.
Supplements
Wearables & Trackers
My Routines
Morning
Starts the day fasted. He follows an 18:6 intermittent fasting protocol with an eating window roughly from noon to 6 PM. First thing is cold water for hydration and metabolic activation, followed by morning sunlight exposure to anchor his circadian rhythm and support vitamin D synthesis. He then reviews his Oura Ring data - sleep stages, HRV, resting heart rate — to calibrate training intensity and recovery for the day.
Workouts
Strength training is the non-negotiable foundation. He prioritizes it over steady-state cardio for lean mass, metabolic rate, and hormonal health. HIIT sessions round out the cardiovascular and metabolic side. Cold therapy is used regularly for recovery, inflammation reduction, and detox pathway activation. Outside the gym, he stays active through golf, tennis, and skiing.
Afternoon
Breaks his fast with whole-food, protein-forward meals, emphasizing the thermic effect of protein for metabolic support. His plate is plant-forward with healthy fats and complex carbs, keeping refined sugar to a minimum. Before leaving work each day, he does a 5-minute meditation to reset his nervous system before transitioning home.
Evening
Sleep is treated as the single most important input for health and performance. He targets 7–8 hours and tracks sleep quality through his Oura Ring, paying close attention to deep sleep percentage — a metric he considers widely underrated for recovery. Alcohol is kept to a minimum given its direct impact on sleep architecture, testosterone levels, and HRV. Screen exposure and stimulation are reduced before bed to protect sleep onset and quality.
Worth Noting
Runs quarterly bloodwork covering 100+ biomarkers, including a full hormone panel across testosterone, free testosterone, thyroid, cortisol, estrogen, DHEA, melatonin, growth hormone, and insulin. Uses epigenetic and genetic testing via mouth swab to personalize his approach to diet, training, supplementation, and detox — no one-size-fits-all protocols. Actively reduces endocrine disruptor exposure by swapping out plastics, filtering water, and auditing personal care products for phthalates. Incorporates peptide therapy protocols as part of both his clinical toolkit and personal optimization strategy.
Starts the day fasted. He follows an 18:6 intermittent fasting protocol with an eating window roughly from noon to 6 PM. First thing is cold water for hydration and metabolic activation, followed by morning sunlight exposure to anchor his circadian rhythm and support vitamin D synthesis. He then reviews his Oura Ring data - sleep stages, HRV, resting heart rate — to calibrate training intensity and recovery for the day.
Workouts
Strength training is the non-negotiable foundation. He prioritizes it over steady-state cardio for lean mass, metabolic rate, and hormonal health. HIIT sessions round out the cardiovascular and metabolic side. Cold therapy is used regularly for recovery, inflammation reduction, and detox pathway activation. Outside the gym, he stays active through golf, tennis, and skiing.
Afternoon
Breaks his fast with whole-food, protein-forward meals, emphasizing the thermic effect of protein for metabolic support. His plate is plant-forward with healthy fats and complex carbs, keeping refined sugar to a minimum. Before leaving work each day, he does a 5-minute meditation to reset his nervous system before transitioning home.
Evening
Sleep is treated as the single most important input for health and performance. He targets 7–8 hours and tracks sleep quality through his Oura Ring, paying close attention to deep sleep percentage — a metric he considers widely underrated for recovery. Alcohol is kept to a minimum given its direct impact on sleep architecture, testosterone levels, and HRV. Screen exposure and stimulation are reduced before bed to protect sleep onset and quality.
Worth Noting
Runs quarterly bloodwork covering 100+ biomarkers, including a full hormone panel across testosterone, free testosterone, thyroid, cortisol, estrogen, DHEA, melatonin, growth hormone, and insulin. Uses epigenetic and genetic testing via mouth swab to personalize his approach to diet, training, supplementation, and detox — no one-size-fits-all protocols. Actively reduces endocrine disruptor exposure by swapping out plastics, filtering water, and auditing personal care products for phthalates. Incorporates peptide therapy protocols as part of both his clinical toolkit and personal optimization strategy.
