Strike up a conversation with just about anybody these days and you may end up hearing about their ancestry. One minute you’re chatting about baseball over beers, and the next your buddy is telling you about how a genetic test showed he’s mostly Irish (or Welsh, or African, or Scandinavian… you get the idea). People are even testing the DNA of their dogs!
 
The first genetic tests made directly available to consumers were actually released in 1996, but it’s only been in the past few years that these at-home tests have really taken off—to put it mildly.
 
Over 26 million people have purchased consumer genetic tests, with more people buying them in 2018 than in every other year combined. Experts believe the boom in genetic testing sales has been spurred largely by a ballooning interest in genealogy, which is now the second most visited website category on the internet (behind, you guessed it, pornography).
 
Although ancestry tests are the most popular direct-to-consumer genetic tests, interest in at-home genetic health tests is growing as well, and some companies are offering bundled ancestry and health test packages, one of which was a top Black Friday seller on Amazon in 2017.
 
While it’s undeniable that genetic testing can provide people with valuable information about their health, there are risks involved, particularly when consumers are ordering online tests without the guidance of a practitioner who can help interpret their results within a broader medical context. Here are some of the pros and cons of genetic testing.
 

Pro: Genetic testing allows people to be proactive about their own health

While learning that you have a genetic mutation may be scary, it can provide you with an opportunity to be proactive about reducing your risk of illness. In some circumstances, you may even be able to alter your genes through lifestyle choices like diet, exercise, and stress management.
 
Scientists working in the field of epigenetics, the study of how chemical and environmental factors impact our genetic health, have discovered many ways we can influence our genes. For example, compounds called polyphenols that are found in green tea, broccoli, turmeric, and other dietary sources have been shown to have an epigenetic impact on whether certain cancers start or progress in the body.
 
In some cases, genetic testing may reveal predisposition for a disease that, when caught before it develops, can be prevented or slowed through early treatment. When you’re aware of your risks, you can work with medical professionals to devise a plan of attack. I use advanced genetic testing in my Tack180 optimal health program because it helps me to know what personalized recommendations to make regarding further testing and informs the overall prevention strategy. That said, most of the at-home tests just aren’t as accurate or comprehensive as the ones available to healthcare professionals that I use in my practice.
 

Con: At-home kits may provide inaccurate or confusing results

Genetic tests offered by companies like 23andMe only analyze a small segment of your DNA. So while they look at genes associated with diseases like cancer and Alzheimer’s, testing negative for these genetic variants doesn’t mean you won’t get sick—it just means the variants didn’t show up in the tiny DNA sample the company tested.
 
The misleading results of at-home genetic tests are especially concerning when consumers receive them without any professional guidance or counseling. Not only can a qualified clinician help interpret your test results, but they can also help you decide what to do about them. There may be steps you can take to mitigate genetic risk, but you won’t necessarily know what those steps are if you don’t run your test results past an informed expert.
 

Pro: Accessibility to health information is improved by at-home tests

Before the advent of at-home genetic tests, people’s access to information about their own genetic makeup was pretty limited. (Read: only wealthy people could afford it.) Now that direct-to-consumer DNA tests are widely available, genetic information that was once largely inaccessible has been democratized, allowing more people than ever to be proactive about their health.
 

Con: Privacy may be an issue

Companies that offer at-home genetic testing take security seriously, but they can’t guarantee that your private information won’t be hacked. And there’s only one law in place, the Genetic Information Nondiscrimination Act (GINA), that specifically addresses the issue of genetic privacy. While GINA prevents employers and health insurance companies from accessing your genetic information, some privacy experts worry that the law is too narrow.
 

Using information to help you win

Genetic testing is remarkably promising, but it’s not without risks. To learn more about this and other cutting-edge health tech, sign up for my newsletter: https://drspar.com/. And to determine what your problem areas are so you know where to start with health improvements, take my Optimal Men’s Health quiz:

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About Myles Spar, MD

Myles Spar, MD, MPH is board-certified in Internal Medicine and in Integrative Medicine. As a clinician, teacher and researcher on faculty of two major medical centers, he has led the charge for a more proactive, holistic and personalized approach to care that focuses on cutting edge technology and preventative care. Dr. Spar has traveled with the NBA, presented a TEDx Talk, appeared on Dr. Oz, and been featured in publications such as the Men’s Journal and the Los Angeles Times.

With the mind-boggling number of scientific and technological advancements this country has made in the last century, you’d think we’d be living longer than ever. Indeed, life expectancy is steadily increasing across the globe—but not in the United States.
 
Instead of going up, the number of years Americans are expected to live is actually decreasing. According to three reports published by the Centers for Disease Control (CDC) in late 2018, U.S. life expectancy dropped for the third year in a row, continuing an extremely troubling trend. What are we doing wrong?
 
One of the more upsetting aspects of the CDC’s findings has to do with the ways in which people are dying. The nation’s drug epidemic as well as rising suicide rates were major contributing factors to the drop in life expectancy. Drug overdoses and suicides reportedly cost over 70,000 and 47,000 lives, respectively, in 2017. Both of these numbers were up from the previous year. As CDC director Robert R. Redfield, MD, said in a statement, “Life expectancy gives us a snapshot of the Nation’s overall health and these sobering statistics are a wakeup call that we are losing too many Americans, too early and too often, to conditions that are preventable.”
 
Considering that so many of these tragic deaths could have been prevented, perhaps we should stop asking what we’re doing wrong and start considering what we can do instead. Here are some ways you can be proactive about your health and potentially lengthen your life.
 

Lower Your Stress Levels

Too many of us are running ourselves ragged, and it’s taking a toll on our health. Between hustling to make ends meet and taking care of family, it can be pretty hard to avoid getting stressed out. But when stress becomes chronic, it becomes a problem. Chronic stress has been linked to conditions like heart disease, depression, high blood pressure, anxiety, insomnia, and more.
 
When it comes to reducing stress, it may take some trial and error to figure out what works for you. For me, exercise and meditation are my most powerful weapons against chronic stress. I share some of my thoughts about challenging myself to complete an Ironman triathlon here. As for meditation, learning how to practice this science-backed relaxation technique can be as easy as downloading a smartphone app. You can see a list of my favorites here.
 

Focus on Whole Foods

Adjusting your diet to increase longevity isn’t rocket science—it’s simply a matter of cutting down on the amount of processed food you eat and focusing on fruits, veggies, and whole grains. Making these changes can go a long way in reducing your risk of developing health problems like heart disease.
 
In fact, research in the field of epigenetics, which looks at how chemical and environmental factors impact our genetic health, has shown that dietary changes can lower your risk of heart disease even if it runs in your family. One study found people who ate more fruits and vegetables were less likely to develop cardiovascular disease even if they carried copies of the gene that increases the risk of heart problems, effectively “turning off” the gene.
 

Live with Intention

I strongly believe that setting goals and sticking to them can help you live a longer, healthier life. (I even gave a TED Talk about this, which you can watch here). One meta-analysis of ten studies following 136,000 people for around seven years found those who reported a feeling of higher purpose in life lowered their risk of death during the study period by approximately 20 percent, and they also had less chance of developing heart disease.
 
The study shows an association between purpose and increased lifespan rather than a cause and effect relationship, but its implication—that knowing what you want out of life and having a plan to get it can add years to your life—is significant.
 

Consider This Your Wake-up Call

The downward trend in U.S. life expectancy is troubling, but it’s also a wake-up call. To learn more about taking control of your health, sign up for Dr. Spar’s Performance Health Bulletin. You’ll get the best scientifically-validated health tips and articles sent straight to your inbox.
 

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About Myles Spar, MD

Myles Spar, MD, MPH is board-certified in Internal Medicine and in Integrative Medicine. As a clinician, teacher and researcher on faculty of two major medical centers, he has led the charge for a more proactive, holistic and personalized approach to care that focuses on cutting edge technology and preventative care. Dr. Spar has traveled with the NBA, presented a TEDx Talk, appeared on Dr. Oz, and been featured in publications such as the Men’s Journal and the Los Angeles Times.

Hair loss can be tough to handle. You have so much power when it comes to optimizing your physical and mental health, but when your hair starts thinning, there’s not a damn thing you can do about it.
 
Or is there?
 
As I explain here, hereditary hair loss (androgenic alopecia) is typically caused by a combination of genetics, male hormones, and advancing age—although it can happen at any time.
 
So far, scientists haven’t been able to find a “cure” for hair loss, but there are steps you can take to keep your hair and scalp healthy. Here are my top three supplements for hair growth.
 

Omega 3 fatty acids for strong, thick hair

I’ve already touted the benefits of omega-3 fatty acids from sources like fish oil for heart and brain health, but it turns out they’re also important for strong, thick hair. Numerous studies have shown that omega-3s nourish the hair and support its growth, and they also reduce the inflammation sometimes associated with hair loss. In addition to making your hair look healthy and shiny, omega-3 acids can give your skin a more hydrated and youthful appearance.
 
Not interested in getting your omega-3s from fish? Flaxseed oil is a good vegetarian source of omega-3s and is one of the ingredients in the popular hair growth supplement Viviscal Man. If you have a problem finding flax oil, you can buy whole flaxseeds, grind them up with a mortar and pestle or coffee grinder, and add them to smoothies or oatmeal.
 

Biotin to promote hair growth

Biotin is a B vitamin that has long been recommended by dermatologists and other experts to prevent hair loss. Biotin supports your scalp and hair follicles, promoting healthy hair growth. Like fish oil, it can also reduce inflammation that may lead to hair loss.
 
Taking a B complex supplement is a great way to ensure that you’re getting enough biotin, as well as other B vitamins like folate and panthenol (Vitamin B5) that may help with hair growth. I always tell my patients to choose a B complex that contains methylated forms of B vitamins. Why does methylation matter? Up to 30 percent of the population has an MTHFR genetic abnormality that prevents their bodies from metabolizing unmethylated B vitamins like folate and B12. If you’re in this 30 percent and you’re taking an unmethylated B complex, you’re throwing your money away—and possibly hurting your health in the process. You can also get these vitamins in foods like avocado, beans, nuts and eggs.
 

Zinc

Zinc is one of the most consistently deficient micronutrients when we test nutrient levels as part of our Tack180 optimal health program. Not only is zinc important for sexual health (for sperm production and prostate health), it’s also key in maintaining healthy hair follicles. Zinc is even an effective treatment for a disease of hair loss called alopecia areata. I recommend 15- 30mg of Zinc along with around 1.5-3 mg of copper, because the body likes to keep around a 10:1 ratio of zinc to copper.
 
If you notice hair loss, have your zinc level checked. And if you’d prefer food sources over-supplementation (nature is always better than any manufacturer of supplements), rich sources of zinc are legumes, seeds, nuts, shellfish, and eggs.
 

Protein to prevent hair thinning

Lastly, I just want to add that since your hair is made almost entirely of protein, it makes sense that not getting enough of it can inhibit hair growth. In one animal study, a reduction in dietary protein led to thinner hair, and it appeared to negatively affect hair growth as well.
 
I don’t think protein deficiency is much of an issue among the readers of this blog, but if you want to check how much protein you need vs how much you are eating, check out this other blog post. All it takes is some simple math to approximate the optimal amount of protein for your body. The general method for calculating your recommended daily allowance (RDA) is to multiply your weight in pounds by 0.36 grams of protein. If math isn’t your strong suit, you can use an online calculator like this one. Just remember that other factors (like how much you exercise) will affect your protein needs.
 
Although it’s good to have an idea of how much protein you need, quality is actually more important than quantity. Healthy protein sourced from fish and plants isn’t just good for promoting hair growth—it can also lower your risk of developing conditions like heart disease. When shopping for plant-based protein supplements, look for powders made from ingredients like pumpkin seeds and peas. I like the vegan protein powders by Vega.
 
One thing to keep in mind when you take supplements for hair growth is that these things don’t work overnight. They’re not a quick fix, but when you take them consistently over time, you’ll likely start to see benefits.
 
To learn more about how supplements can optimize your health, sign up for my newsletter. You’ll get the best scientifically-validated health tips and articles sent to your inbox, and we’ll also send you a free copy of my “Top 10 Supplements for Men” guide.
 

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About Myles Spar, MD

Myles Spar, MD, MPH is board-certified in Internal Medicine and in Integrative Medicine. As a clinician, teacher and researcher on faculty of two major medical centers, he has led the charge for a more proactive, holistic and personalized approach to care that focuses on cutting edge technology and preventative care. Dr. Spar has traveled with the NBA, presented a TEDx Talk, appeared on Dr. Oz, and been featured in publications such as the Men’s Journal and the Los Angeles Times.

Erectile dysfunction (ED) is treated pretty casually, but many people don’t realize how incredibly common this condition is. In fact, millions of Americans are affected by ED—including 1 in 2 men over the age of 40. I’ve written about ED before, but I’d like to take another opportunity to pull back the curtain on this needlessly taboo topic. Let’s take another look at the best ways to diagnose and treat ED.
 

What is erectile dysfunction?

Also known as impotence, erectile dysfunction is defined as an inability to get or keep an erection firm enough for sex. Men with ED may also experience symptoms of sexual dysfunction like low libido or difficulty orgasming.
 

What causes erectile dysfunction?

There are a number of physical conditions associated with ED, including:

• Obesity
• Diabetes
• High blood pressure
• Heart disease
• High cholesterol
• Atherosclerosis (clogged blood vessels)
• Alcoholism/other substance abuse
• Multiple sclerosis
• Metabolic syndrome
• Sleep disorders

 
ED is also a potential side effect of many prescription and over-the-counter medications. These include blood pressure drugs like hydrochlorothiazide (abbreviated as HCTZ) and atenolol, antidepressants like fluoxetine (Prozac) and sertraline (Zoloft), anti-anxiety medications like diazepam (Valium) and lorazepam (Ativan), muscle relaxants like cyclobenzaprine (Flexeril), and even over-the-counter antihistamines like Benadryl and Dramamine.
 
These are only partial lists, so one of the first steps in treating ED would be to look at what medical conditions you might have that aren’t optimally under control or what meds and supplements you are taking.
 
Just as common, if not more, but often harder to recognize are psychological causes of ED. Both depression and anxiety can interfere with a man’s ability to have and enjoy sex. Stress is another big contributor to ED—whether it’s relationship problems, preoccupation with work, or general distress about the state of the world.
 

How is erectile dysfunction diagnosed?

Although it may not seem like the kind of thing you need (or want) to see a doctor about, those who suspect they have ED should always be evaluated by a medical professional. This is especially important because ED is associated with so many health conditions—you may have something going on with your health that’s causing ED and not know it (like plaque in your arteries which can be a big risk for having a heart attack – so ED could be an early warning sign of heart problems).
 
An ED evaluation typically includes a detailed medical history (including information about your sex life), followed by a thorough physical examination. Your doctor may also want to order lab work like a urine test, morning serum testosterone test, and/or a lipid profile.
 

What are the best ways to treat erectile dysfunction?

Although they tend to be the punchline to jokes, prescription drugs like Viagra and Cialis really can work well to treat ED by improving blood flow to the penis. If you receive an ED diagnosis, you and your doctor can discuss medication options.
 
Pills (and jokes) aside, lifestyle changes can be an excellent way to manage ED symptoms. For men whose weight may be causing ED, something as simple as getting more exercise may help. As I explain here, a study of obese men with ED who restricted calories for two years and were advised to be more active found that participants not only lost weight but also experienced decreased severity of their ED. Aerobic exercise provides the added benefit of improving blood flow throughout the body.
 
Finding ways to get your stress levels under control can also be incredibly helpful for treating ED. If you’re struggling with relationship problems or mental health issues like anxiety and depression that might be causing ED, talking to a professional who can help you work things through is a good idea.
 
Another great way to lower your stress is through meditation. Although it may seem a little out there, mindfulness meditation is scientifically proven to effectively relieve stress. In one study, people with generalized anxiety who followed a stress-reduction program based on mindfulness were considerably less anxious than those in a control group who were taught other stress management techniques. Meditation is often recommended for people in high-pressure fields like medicine, and it may even be useful for veterans and others dealing with PTSD.
 
Supplements can relieve symptoms of sexual dysfunction, but it can be difficult to separate legitimate products from scams. I suggest working with an expert and sticking to supplements with efficacy backed by solid science. My list of top five supplements to increase sex drive is a good place to start.
 
If there’s one thing I hope you’ll take away from this post, it’s that ED is a common—and treatable—problem. Don’t let shame hold you back from seeking help and taking control of your health. Sign up for my newsletter for more information:
 

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About Myles Spar, MD

Myles Spar, MD, MPH is board-certified in Internal Medicine and in Integrative Medicine. As a clinician, teacher and researcher on faculty of two major medical centers, he has led the charge for a more proactive, holistic and personalized approach to care that focuses on cutting edge technology and preventative care. Dr. Spar has traveled with the NBA, presented a TEDx Talk, appeared on Dr. Oz, and been featured in publications such as the Men’s Journal and the Los Angeles Times.