Tracy Gapin | Embracing Change: A Surgeon’s Path to Precision Performance Medicine
In this episode of The Last 10%, host Dallas Burnett interviews Tracy Gapin, a former urologic surgeon who left a 25-year career to found Peak Launch and focus on precision performance medicine for high performers. Tracy shares how burnout and a disappointing first physical at age 40 led him to study epigenetics, functional medicine, hormones, peptides, and longevity, and why he believes insurance-driven, volume-based healthcare encourages quick prescriptions over lifestyle change. They discuss common mistakes leaders make—chasing biohacks before fundamentals, missing “signal vs. noise,” and failing to balance stress with recovery—highlighting sleep as a key recovery tool with practical sleep-hygiene tips and tracking metrics like HRV. Tracy also addresses declining male fertility and testosterone, advocates checking free testosterone, and recommends boundaries like focus/buffer/free days to prevent burnout.
Free High Performance Health Handbook at www.peaklaunch.com/guide.
Transcript
You have your buffer day and your free day, and what that really does
Speaker:is it makes you prioritize your life and set time aside for what matters.
Speaker:dallas-burnett_49_04-14-2026_152159: Hey, everybody.
Speaker:We're talking to Tracy Gaping today.
Speaker:What an amazing guy.
Speaker:He's a recovering urologist, turned founder of Peak Launch and Precision
Speaker:Performance Medicine has some incredible stories about facing his own mortality on
Speaker:a routine physical, walking away from a. 17 year surgical career at nearly 50 to
Speaker:self-fund a brand new path making family his number one priority while helping high
Speaker:performance leaders reclaim their edge.
Speaker:He's a great new friend of mine.
Speaker:You don't want to miss this incredible conversation.
Speaker:Welcome to the last 10%.
Speaker:Your host, Dallas Burnett, dives into incredible conversations that
Speaker:will inspire you to finish well.
Speaker:And finish strong, strong.
Speaker:Listen as guests share their journeys and valuable advice on living in the last 10%.
Speaker:you are a leader, a coach, a business owner, or someone looking to level
Speaker:up, you are in the right place.
Speaker:Remember, you can give 90% effort and make it a long way, but it's finding
Speaker:out how to unlock the last 10%.
Speaker:That makes all the difference in your life, your relationships, and your work.
Speaker:Now, here's Dallas.
Speaker:welcome, welcome.
Speaker:I'm Dallas Burnett, sitting in my 1905 Koch Brothers barber
Speaker:chair in Thrive Studios.
Speaker:But more importantly, today we have a great guest, TEDx speaker, bestselling
Speaker:author of Mail 2.0, the founder of Peak Launch , who helps leaders feel
Speaker:better, live better, and lead better with precision performance medicine.
Speaker:Welcome to the show, Tracy Gaan.
Tracy Gapin:Oh, thanks so much.
Tracy Gapin:Good to be here with you today.
Dallas Burnett:Ah, man.
Dallas Burnett:It is been, it's exciting.
Dallas Burnett:I was looking and we were talking before the show.
Dallas Burnett:I'm just excited to get into this because you have, you've had such an interesting
Dallas Burnett:career, and not only that, but you've had a pivot and some different things,
Dallas Burnett:and so you are just, you're applying your expertise all over the place.
Dallas Burnett:So I'd love
Tracy Gapin:Yeah.
Dallas Burnett:love for you to share with our listeners how you got, you
Dallas Burnett:went into medicine, you were, you went into surgery, what got you involved in
Dallas Burnett:medicine, and how did you get to that
Tracy Gapin:Oh my gosh.
Tracy Gapin:Yeah.
Tracy Gapin:You know, I, I knew ever since I was a kid, like fourth grade, I
Tracy Gapin:knew I was gonna be a doctor and, uh, you know, my mom was a nurse.
Tracy Gapin:That probably has something to do with it, but I was really fascinated with
Tracy Gapin:anatomy, biology at a very early age.
Tracy Gapin:And so I knew I was gonna be a doctor.
Tracy Gapin:And when I went to medical school, you go through all your surgical rotations,
Tracy Gapin:your, Rotations in the hospital and I had no idea what I wanted to do.
Tracy Gapin:In medicine, but I knew I was a surgeon.
Tracy Gapin:I knew I had a surgeon mentality.
Tracy Gapin:And as you go through the different rotations, you know, men's health
Tracy Gapin:and urology really stuck to me.
Tracy Gapin:And so I ended up pursuing urology and I was, very fortunate to have
Tracy Gapin:a, 25 year career in urology.
Dallas Burnett:Wow.
Tracy Gapin:you know, robotic surgery, treating prostate cancer, men's
Tracy Gapin:health, really, you know, focused on, optimizing lives on a daily basis.
Tracy Gapin:And, it was very rewarding until it wasn't.
Tracy Gapin:So about halfway through that career, I hit a wall where like a lot of
Tracy Gapin:other doctors, I was burned out.
Tracy Gapin:I was in poor health.
Tracy Gapin:I was about 30 pounds overweight.
Tracy Gapin:I wasn't sleeping well.
Tracy Gapin:I felt like crap, and I wasn't taking care of myself because I was honestly
Tracy Gapin:so focused on my patients, on my, on my career, my practice that I was
Tracy Gapin:neglecting my own health, my own self.
Tracy Gapin:And, my wife and I had a son on the way, and so I, was, nudged.
Tracy Gapin:I was urged to go get my first physical and doctors are terrible patients.
Tracy Gapin:And so I went for my first physical ever.
Tracy Gapin:I'm 40 years old.
Tracy Gapin:This was now I'm age.
Tracy Gapin:I'm dating myself here almost 14 years ago.
Tracy Gapin:And I go for this physical and I see this, concierge doctor here in town.
Tracy Gapin:Colleague of mine, and it was a very eye-opening, vulnerable moment to be
Tracy Gapin:sitting there on that exam table, wearing one of those thin little paper gowns that
Tracy Gapin:barely cover some, some really important real estate if you know what I mean.
Tracy Gapin:Right.
Tracy Gapin:And, and I'm sitting there and his only answer for me was that
Tracy Gapin:I needed to be on a statin.
Tracy Gapin:and that's all he wanted.
Tracy Gapin:He said, you need to lose some weight, exercise, and I'm gonna put you on statin.
Tracy Gapin:And here I am, like not knowing much about what I needed.
Tracy Gapin:Other than that, it was gotta be more than that.
Tracy Gapin:It was supposed to be more than that.
Tracy Gapin:and I didn't know what the answer was, but I knew that wasn't quite enough.
Tracy Gapin:and so that got me going down rabbit holes.
Tracy Gapin:I went back to school and I started educating myself on epigenetics,
Tracy Gapin:which is, the science of how your environment affects your, the way
Tracy Gapin:your body works, studying functional medicine hormones, peptides, and
Tracy Gapin:really the science of longevity.
Tracy Gapin:and I was able to, regain my own health.
Tracy Gapin:I found, a path forward that I actually felt passionate about.
Tracy Gapin:I actually, realized that I wasn't just burned out.
Tracy Gapin:I was really ready to have a very innovative, different approach.
Tracy Gapin:And, traditional medicine at this point, I suddenly had this eye-opening
Tracy Gapin:moment Dallas, where I realized that our healthcare system is so focused on
Tracy Gapin:treating disease and symptoms and illness and, here's a, here's your next pill.
Tracy Gapin:And I, I really, found my purpose and passion in life through
Tracy Gapin:my own personal experience.
Tracy Gapin:And that is to really change the way we approach executive
Tracy Gapin:health, men's health performance.
Tracy Gapin:and that's how I really, made the pivot from traditional surgery.
Tracy Gapin:From urology into precision performance medicine and, um, you know, now here
Tracy Gapin:I am after, 1200 plus clients now, in GAP Institute, now peak launch.
Tracy Gapin:I've really, created what I call the operating system for precision performance
Tracy Gapin:medicine, which is not treating disease or illness or symptoms, but knowing
Tracy Gapin:what I needed back then 14 years ago.
Tracy Gapin:That's what most leaders, high performers, entrepreneurs, founders, they need.
Tracy Gapin:It's, how do I. Improve my energy and my focus and my drive so that
Tracy Gapin:I can perform better today and be the leader that I need to be.
Tracy Gapin:And so it really, it changed everything for me.
Tracy Gapin:This one moment there with that doctor.
Dallas Burnett:That's amazing and I think that's a great story.
Dallas Burnett:I'm, we'll get into more of that in, in a second too,
Dallas Burnett:'cause I wanna talk about that.
Dallas Burnett:But it, it's very interesting 'cause I think there's, I think there's
Dallas Burnett:a lot of people in a conversation today that feel like the system, the
Dallas Burnett:healthcare system is a bit broken and you kind of summed it up there.
Dallas Burnett:It's like it.
Dallas Burnett:It's, you go to the doctor and you feel like you're just getting prescribed,
Tracy Gapin:Yeah.
Dallas Burnett:but it's prescription of some type of a pill, and
Dallas Burnett:then it goes to another pill.
Dallas Burnett:And then by the time, you know, you're in your sixties or seventies, you've
Dallas Burnett:got 10 pills, and you're like, I don't even know what I'm taking now.
Dallas Burnett:And then the pills are acting with the pills and it's just like, it's,
Dallas Burnett:it just seems like there's a. better way, and it seems like you feel
Dallas Burnett:like you've kind of stumbled on it.
Dallas Burnett:I would love to know like what is your, what?
Dallas Burnett:Why do you think, and this is a more philosophical, but why do you
Dallas Burnett:think we've gotten as a system?
Dallas Burnett:why has the healthcare system gotten to that point where you go
Dallas Burnett:to the doctor and you just feel like you're getting prescribed medicine?
Dallas Burnett:Do you have any thoughts on
Tracy Gapin:Yeah, I do.
Tracy Gapin:our system is controlled by insurance companies.
Tracy Gapin:It's controlled by, big pharma in a sense as well.
Tracy Gapin:and I'm not saying it's nec saying it's necessarily intentional, but doctors
Tracy Gapin:get compensated based on volume now.
Tracy Gapin:It is simply.
Tracy Gapin:A volume game where you have to do all this documentation
Tracy Gapin:and reimbursement gets cut.
Tracy Gapin:and Medicare and insurance companies control how doctors get paid.
Tracy Gapin:It's one of the few industries where you're actually controlled.
Tracy Gapin:You know how much you make, your revenue is controlled by someone else.
Tracy Gapin:And so, um, what doctors do to make up for that?
Tracy Gapin:is they replace it with volume.
Tracy Gapin:Next thing you know, you are a rat on a wheel trying to go faster and faster.
Tracy Gapin:And now, if you're in my practice, back in my urology career in
Tracy Gapin:Dallas, I had six minutes with you.
Tracy Gapin:I had six minutes to do all I have to do, and there's not much that
Tracy Gapin:I can do in six minutes, right?
Tracy Gapin:And so what happens is it becomes easy just to dispense a prescription
Tracy Gapin:medication to get you out the door and move on to the next one.
Tracy Gapin:There's no focus on lifestyle.
Tracy Gapin:There's no focus on performance.
Tracy Gapin:There's no focus on diving deep.
Tracy Gapin:It's, you get very, narrow-minded in your scope because you have limited time now
Tracy Gapin:because you're a route on that wheel.
Tracy Gapin:And it becomes an ugly, vicious cycle where the ones who suffer other patients.
Dallas Burnett:Hmm, that makes sense.
Dallas Burnett:And I definitely think that we, I think everyone's experienced the same thing.
Dallas Burnett:You have, you feel awkward anyway.
Dallas Burnett:Go in there.
Dallas Burnett:You're in the gown, you're the paper gown, and you feel like you leave sometimes
Dallas Burnett:with more questions than you have answers when you experience that six minutes.
Tracy Gapin:Exactly.
Dallas Burnett:lacking, right.
Dallas Burnett:You know, you just come out and you're like, I think, I mean, I've got a
Dallas Burnett:prescription, but I'm not sure I understand what the real problem is.
Dallas Burnett:So I definitely have had that experience.
Dallas Burnett:So that's interesting.
Dallas Burnett:So now you took a, that's a fairly large pivot.
Dallas Burnett:You're in surgery, you're doing urology surgery on robotics.
Dallas Burnett:So this was just like, you know, I mean this is advanced surgery
Tracy Gapin:That's right.
Dallas Burnett:doing at the time, and so then you go and pivot.
Dallas Burnett:Did you have any colleagues when you made that pivot?
Dallas Burnett:your colleagues like look at you like,
Tracy Gapin:Oh my God,
Dallas Burnett:we'll buy you a car or
Tracy Gapin:right?
Dallas Burnett:going through a midlife
Tracy Gapin:Yeah.
Tracy Gapin:Right.
Dallas Burnett:of
Tracy Gapin:Yeah.
Dallas Burnett:when you went through that transition?
Tracy Gapin:It's funny you say that.
Tracy Gapin:I was, treating prostate cancer, kidney cancer, bladder cancer,
Tracy Gapin:like serious conditions every day at high intensity career.
Tracy Gapin:Once I saw this path forward, once I found my passion and really, honestly, what I
Tracy Gapin:was meant to do, like I realize now that in my career in urology, I was one-to-one.
Tracy Gapin:I was in an exam room, in an operating room with one client,
Tracy Gapin:one, one patient at the time.
Tracy Gapin:Now I can help serve millions of clients.
Tracy Gapin:It's the one to many approach where I can really transform
Tracy Gapin:healthcare through that route.
Tracy Gapin:And so I, I really found my path forward and once I saw that, once I learned a
Tracy Gapin:different way to approach it, I couldn't unsee that and I couldn't go back and
Tracy Gapin:suddenly surgery felt, it was critical.
Tracy Gapin:I'm like, I'm saving lives one at a time, but I felt like I
Tracy Gapin:was meant for something bigger.
Tracy Gapin:And so when I made this leap, my colleagues thought I was batshit crazy.
Tracy Gapin:I'll be honest with you.
Tracy Gapin:They thought I was insane.
Tracy Gapin:They're like, whatcha doing?
Tracy Gapin:Because.
Tracy Gapin:I went from, you know, I was making a, about seven figures
Tracy Gapin:to suddenly going down to zero.
Tracy Gapin:My first year, I started from zero and from the ground up.
Tracy Gapin:But I had no other choice.
Tracy Gapin:I had to follow my heart, and now I'm so glad I did because I now love,
Tracy Gapin:love, love what I do every single day.
Tracy Gapin:And I couldn't say that before.
Tracy Gapin:I certainly couldn't say that.
Tracy Gapin:And now I'm changing lives.
Tracy Gapin:I'm transforming healthcare.
Tracy Gapin:I get to have these fun conversations where I'm reaching many millions of
Tracy Gapin:people that I couldn't otherwise reach.
Tracy Gapin:Yeah.
Dallas Burnett:I love that.
Dallas Burnett:I
Tracy Gapin:Again.
Dallas Burnett:great story.
Dallas Burnett:'cause I think you definitely know that you're passionate about something
Dallas Burnett:when in spite of your colleagues or friends, maybe family, they're like.
Dallas Burnett:You're insane.
Dallas Burnett:What are you doing?
Dallas Burnett:And the money, because look, I mean it's, being a surgeon and curing
Dallas Burnett:cancers and operating on that, it's huge money and you were doing really well.
Dallas Burnett:So having the faith to step out and say, Hey, this.
Dallas Burnett:I think that shows, obviously you are very passionate about, so that's really cool.
Dallas Burnett:I think that leaders.
Dallas Burnett:There's so many things that you've said that's already peaking people's
Dallas Burnett:interest because we've got leaders that are going through transitions and
Dallas Burnett:pivots and trying to figure out their passions and it's very encouraging them,
Dallas Burnett:I know for you to say, Hey, I took the jump off the diving board in the deep
Dallas Burnett:end and a and the water feels fine.
Dallas Burnett:So, uh, I think that's really encouraging, but I think it's also a huge thing
Dallas Burnett:that you're kind of unpacking because.
Dallas Burnett:I think for leaders, you're on one, you're always looking for an edge, right?
Dallas Burnett:You're always looking for an edge.
Dallas Burnett:'cause you're always, you're in shark infested waters, right?
Dallas Burnett:And you're trying to, you're trying to win.
Dallas Burnett:And so whether you're leading a team, whether you're leading an organization,
Dallas Burnett:whether you're starting a startup, a venture fund is startup, or you're
Dallas Burnett:bootstrapping, you need energy, you need creativity, you need peak performance.
Dallas Burnett:And so you hear a lot of things online and I think there's.
Dallas Burnett:A lot of things that are great and a lot of things that may not be so
Tracy Gapin:Yeah.
Dallas Burnett:so
Tracy Gapin:Yep.
Dallas Burnett:stiff through all that, I think a lot of leaders feel like they're
Dallas Burnett:with understanding, what's the best
Tracy Gapin:Right.
Tracy Gapin:Yeah.
Dallas Burnett:especially for them, as an individual.
Tracy Gapin:Right.
Dallas Burnett:I'd love to hear like, what are some of the biggest that you see
Dallas Burnett:leaders making as it relates to their own
Tracy Gapin:Yeah.
Tracy Gapin:Yeah, so I, I look at it as three different categories.
Tracy Gapin:The first is fundamentals versus hacks.
Tracy Gapin:What I mean by this is there's a lot of noise out there, right?
Tracy Gapin:The space of longevity has become such a popular buzzword, and people are
Tracy Gapin:talking about all these magic hacks, like, um, these different toys and
Tracy Gapin:peptides and gadgets and cryo and red light and sauna, and PMF, and all these
Tracy Gapin:different cool things that have their time in place and those context that's so
Tracy Gapin:important, but they miss the fundamentals.
Tracy Gapin:If they miss focusing on optimizing your sleep and your gut health,
Tracy Gapin:your microbiome, we could talk about your hormones, your fitness,
Tracy Gapin:toxins in your environment, the nutrition, the food you're eating
Tracy Gapin:and what's right for your body.
Tracy Gapin:And so I, I think that a lot of people think about the frosting first.
Tracy Gapin:When you gotta bake the cake first, you know you have the
Tracy Gapin:key ingredients of your cake,
Tracy Gapin:dallas-burnett_49_04-14-2026_152159: Uh, yeah.
Tracy Gapin:doesn't rise, right?
Tracy Gapin:I think of it the same
Tracy Gapin:dallas-burnett_49_04-14-2026_152159: Yeah.
Tracy Gapin:this stuff where it's nutrition, it's sleep, it's
Tracy Gapin:hormones, it's gut health, it's blood sugar control, et cetera.
Tracy Gapin:Then when you've done all that work, heavy lifting.
Tracy Gapin:The fundamentals of the foundation, then you could introduce the
Tracy Gapin:awesome peptides that may help and all these other biohacks.
Tracy Gapin:Most people have that in reverse, and that's the problem
Tracy Gapin:that I see a lot of times.
Tracy Gapin:The second one is
Tracy Gapin:dallas-burnett_49_04-14-2026_152159: Hmm.
Tracy Gapin:versus noise.
Tracy Gapin:I call it.
Tracy Gapin:You know, signal is, what do you need to get your body to work the right way?
Tracy Gapin:And that's hormones, the nutrition that's right for your genetics.
Tracy Gapin:Optimizing micronutrient levels, getting the right fitness, clearing toxins.
Tracy Gapin:then there's a lot of noise that gets in the way of that as well.
Tracy Gapin:Noise as in like gut issues, microbiome issues, excess cortisol.
Tracy Gapin:S hormone,
Tracy Gapin:dallas-burnett_49_04-14-2026_152159: Hmm.
Tracy Gapin:lot of other, issues, blood sugar, imbalance, all these
Tracy Gapin:things that can affect the signal when you know people are trying to lose
Tracy Gapin:weight and they can't understand why everything they're doing in the gym's
Tracy Gapin:not paying off, it may very well be
Tracy Gapin:dallas-burnett_49_04-14-2026_152159: Hmm.
Tracy Gapin:getting in the way.
Tracy Gapin:You don't even realize it can't tell how many people I've seen where the
Tracy Gapin:issue is actually in their gut or issues in poor quality sleep, and they don't
Tracy Gapin:even realize that this noise is getting in the way of the signals and that's
Tracy Gapin:why they're not seeing the results.
Tracy Gapin:So that's the second one.
Tracy Gapin:The third one is stress versus recovery.
Tracy Gapin:You know, this is like resilience.
Tracy Gapin:We look at, stress.
Tracy Gapin:People talk about, oh, stress is bad.
Tracy Gapin:Stress is not necessarily bad.
Tracy Gapin:It's the balance that you need.
Tracy Gapin:Recovery as well, you know, training, working out is stress.
Tracy Gapin:You need that stress to build muscle, right?
Tracy Gapin:in fact, you're not building muscle when you're training.
Tracy Gapin:You build muscle, when you're recovering, when you're sleeping, when you're
Tracy Gapin:dallas-burnett_49_04-14-2026_152159: Hmm.
Tracy Gapin:and that's when your muscles get bigger and stronger.
Tracy Gapin:A lot of people miss that and they're in go mode.
Tracy Gapin:how to execute.
Tracy Gapin:They know how to perform.
Tracy Gapin:And leaders, visionaries, entrepreneurs are so good with
Tracy Gapin:this, but do you ever turn it off?
Tracy Gapin:Do you ever allow your body to repair and recover?
Tracy Gapin:And so often that imbalance, you lose resilience, and that's
Tracy Gapin:really a big problem as well.
Tracy Gapin:These are the key things that I think are really at play.
Tracy Gapin:It's not that you're missing some magic peptide.
Tracy Gapin:I love peptides, don't get me wrong, but
Tracy Gapin:dallas-burnett_49_04-14-2026_152159: Yeah.
Tracy Gapin:the nuance of what your body needs that's getting lost.
Tracy Gapin:dallas-burnett_49_04-14-2026_152159: I think it makes sense because
Tracy Gapin:what you're saying is ultimately there's always gonna be a fad.
Tracy Gapin:There's always gonna be something new coming out.
Tracy Gapin:There's always gonna be some new, whatever pill or formula drink or whatever it is.
Tracy Gapin:the problem is that if we.
Tracy Gapin:If you miss the basics, like you said, the fundamentals, if you're
Tracy Gapin:not getting to sleep, you don't have the hormones Right, you don't have
Tracy Gapin:the gut health, then it's so big.
Tracy Gapin:Those are so impactful that taking the little, last little bit is
Tracy Gapin:not gonna really make that big of a difference as those things.
Tracy Gapin:Is that right.
Tracy Gapin:Yeah, absolutely.
Tracy Gapin:it's about context of, there are, there's a time and place for everything.
Tracy Gapin:There are peptides that I love that are amazing, that are very powerful
Tracy Gapin:molecules in the right context.
Tracy Gapin:But if your blood
Tracy Gapin:dallas-burnett_49_04-14-2026_152159: Hmm.
Tracy Gapin:adequate, you know, for example, GLP ones, there's a lot of
Tracy Gapin:talk and noise If you, over the last several years about GLP ones and
Tracy Gapin:these peptides are, Are very powerful for weight loss, for fat burning.
Tracy Gapin:They help control blood sugar.
Tracy Gapin:They help control satiety, hunger mechanisms in your brain.
Tracy Gapin:powerful for weight loss.
Tracy Gapin:However, if you're not eating right, if you're not eating enough protein,
Tracy Gapin:too many carbs, if you're not training, if you're not sleeping well, if
Tracy Gapin:dallas-burnett_49_04-14-2026_152159: Mm.
Tracy Gapin:proper nutrients, then they may actually be
Tracy Gapin:more harm than good for you.
Tracy Gapin:That's the nuance of understanding when and how do you use them.
Tracy Gapin:And that's where I think that, precision performance medicine is
Tracy Gapin:understand that there, there's a real nuance in science behind it I think
Tracy Gapin:there's a lot of influencers out there that, that are missing that point.
Tracy Gapin:dallas-burnett_49_04-14-2026_152159: that's just great advice because I
Tracy Gapin:think they are, you know, whe whether you're talking about peptides, when
Tracy Gapin:you're talking about GLP, all those things where we're losing weight.
Tracy Gapin:we focus on one metric and I think that's a problem if you are just focused
Tracy Gapin:on weight, like, okay, I wanna see the scale dick, go down five pounds.
Tracy Gapin:Then while that's good.
Tracy Gapin:You can do that one way and it not be good for you long term, or you
Tracy Gapin:can do it another way and or, be more holistic in your approach.
Tracy Gapin:And that's the result.
Tracy Gapin:I kind of feel like, it's if you focus on profit in your business or on your team
Tracy Gapin:and that's the only metric you focus on, then that's kind of like, that should be
Tracy Gapin:the outcome of a well run business, right.
Tracy Gapin:It's like, it's what we produce, but if we don't just focus on that.
Tracy Gapin:So I, I, think that's the same thing.
Tracy Gapin:if you've worked with many, many different leaders.
Tracy Gapin:High, you know, I mean, huge caliber people, Hollywood, you know, actors and
Tracy Gapin:famous P folks, athletes, pro athletes.
Tracy Gapin:what are some recovery routines that you find to be.
Tracy Gapin:Because we talked about you, you mentioned stress versus recovery.
Tracy Gapin:We talked about that.
Tracy Gapin:We've talked about that quite a few times on this is very important.
Tracy Gapin:The difference like is stress is not necessarily bad, it's
Tracy Gapin:stress without recovery.
Tracy Gapin:Just like you said.
Tracy Gapin:What are some of the top recovery techniques that you see to be
Tracy Gapin:so, uh, just fulfilling giving to people, especially in leadership.
Tracy Gapin:think one of the most underappreciated aspects of
Tracy Gapin:our health and recovery is sleep.
Tracy Gapin:And most leaders undervalue sleep.
Tracy Gapin:And, the phrase I'll sleep when I'm dead.
Tracy Gapin:Well, that actually promotes that right?
Tracy Gapin:dallas-burnett_49_04-14-2026_152159: You'll sleep sooner than you think.
Tracy Gapin:Right.
Tracy Gapin:And so, you know when you have poor quality, so I'll talk
Tracy Gapin:about quality in just a moment, but when you have poor quality sleep,
Tracy Gapin:what that does is it turns off hormone production, especially growth hormone
Tracy Gapin:testosterone and other key hormones.
Tracy Gapin:It raises blood sugar levels, it raises cortisol or stress hormone, which raises
Tracy Gapin:blood sugar, which makes you store fat.
Tracy Gapin:Makes impossible to build muscle, affects neurotransmitters in your brain.
Tracy Gapin:it alters metabolism, it alters immune system.
Tracy Gapin:So.
Tracy Gapin:There's a lot of downstream negative consequences by simply
Tracy Gapin:neglecting your sleep when you're
Tracy Gapin:dallas-burnett_49_04-14-2026_152159: Hmm.
Tracy Gapin:Again, sleep is when you're gonna build muscle.
Tracy Gapin:That's when you're going to have the best ability to increase
Tracy Gapin:metabolism and burn fat.
Tracy Gapin:And it helps, the brain has this, what's called the glymphatic system, which
Tracy Gapin:is how your brain basically clears the trash, cellular debris, okay?
Tracy Gapin:Clear cellular, debris that.
Tracy Gapin:Your brain needs every night.
Tracy Gapin:When you don't get enough sleep, you're actually depriving your brain
Tracy Gapin:of that, and that can actually promote.
Tracy Gapin:There's been studies that show that it may actually promote long-term
Tracy Gapin:to cognitive decline in Alzheimer's disease, and so sleep is so
Tracy Gapin:dallas-burnett_49_04-14-2026_152159: Hmm.
Tracy Gapin:So when it comes to recovery, one of the most
Tracy Gapin:important things people can do is optimize and focus on their sleep.
Tracy Gapin:I think of five quick tips I like to give for sleep hygiene, they call
Tracy Gapin:it, which is, what do you do, those two hours before you go to bed?
Tracy Gapin:first of all, no food or drink for at least three hours before you go to bed.
Tracy Gapin:but if you need to take a sip with your pills, that's okay, but in, in
Tracy Gapin:general, you wanna avoid any food or drink for those last three hours.
Tracy Gapin:But five things in those two hours before bed, you can read a book.
Tracy Gapin:This is the best time to read a book and not a Kindle, but an actual paper book.
Tracy Gapin:time to journal.
Tracy Gapin:So, so important to document gratitude.
Tracy Gapin:Document, what are you grateful for?
Tracy Gapin:What are you thankful for?
Tracy Gapin:What did you accomplish today?
Tracy Gapin:And also your goals of what do you wanna accomplish tomorrow?
Tracy Gapin:Right?
Tracy Gapin:Journaling is so, so important.
Tracy Gapin:The best time to do is right before bed.
Tracy Gapin:Third time.
Tracy Gapin:A third thing you could do right now is you can meditate.
Tracy Gapin:Mindfulness, breathing exercise is such an incredibly powerful way to turn the
Tracy Gapin:body off and get you in the state of mind and, relaxation state for sleep.
Tracy Gapin:Number four, sauna.
Tracy Gapin:People always ask, well, when should I do sauna?
Tracy Gapin:A great time to do saunas just before you go to bed.
Tracy Gapin:The heat is very, very powerful for promoting.
Tracy Gapin:it, it's a reflex where it actually stimulates you, but
Tracy Gapin:then it actually brings you back down to where the parasympathetic
Tracy Gapin:response is great for sleep.
Tracy Gapin:sauna's number four, and you know what the fifth
Tracy Gapin:dallas-burnett_49_04-14-2026_152159: Wow.
Tracy Gapin:the best way to get your body and mind ready for sleep.
Tracy Gapin:And that's sex.
Tracy Gapin:Okay.
Tracy Gapin:So I am sex every night before you go to bed.
Tracy Gapin:very
Tracy Gapin:dallas-burnett_49_04-14-2026_152159: Wow.
Tracy Gapin:five things, great ways that you can do.
Tracy Gapin:Obviously I didn't mention blue light, I didn't mention your phone, I didn't
Tracy Gapin:mention scrolling on Twitter, Instagram.
Tracy Gapin:dallas-burnett_49_04-14-2026_152159: Yeah.
Tracy Gapin:those five things are great things that you
Tracy Gapin:can do, that you can instill.
Tracy Gapin:These are the only five things I'm allowed to do in those two hours before you go
Tracy Gapin:to bed, and that'll really be helpful.
Tracy Gapin:finally, I'll give you, Dallas is.
Tracy Gapin:you can measure it.
Tracy Gapin:So people talk about recovery and I work with a lot of
Tracy Gapin:leaders who will say, I'm fine.
Tracy Gapin:I'm not stress.
Tracy Gapin:Stress doesn't affect me.
Tracy Gapin:It's the next guy.
Tracy Gapin:And we're not just talking about psychological stress.
Tracy Gapin:We're, and when we talk about recovery, people say, yeah, I'm fine.
Tracy Gapin:I'm recovered.
Tracy Gapin:I feel good.
Tracy Gapin:Well, I say, let's measure it.
Tracy Gapin:Let's track it.
Tracy Gapin:So in, in my approach, the third step, test design track, the third step is
Tracy Gapin:track where we're gonna measure it.
Tracy Gapin:can measure a metric called heart rate variability, HRV, and a lot of people
Tracy Gapin:have heard of this, but there's a specific way that you should be measuring it.
Tracy Gapin:Heart rate variability.
Tracy Gapin:You can track it with, you know, I'm wearing an R ring,
Tracy Gapin:which is great for sleep, but.
Tracy Gapin:RV you're measuring at 24 7 is not very helpful because there's a
Tracy Gapin:lot of noise involved in that low.
Tracy Gapin:So if I do a heavy workout today versus a light workout tomorrow, that HRV number's
Tracy Gapin:gonna look very different because during the day my activity was different.
Tracy Gapin:But if you measure
Tracy Gapin:dallas-burnett_49_04-14-2026_152159: Hmm.
Tracy Gapin:heart rate variability in the morning with a chest strap first
Tracy Gapin:thing in the morning when you wake up, now you're in a arrested state, you're in
Tracy Gapin:the same condition every day, and now you can compare apples to apples and actually
Tracy Gapin:understand what your HRV is every day.
Tracy Gapin:Okay.
Tracy Gapin:dallas-burnett_49_04-14-2026_152159: Hmm.
Tracy Gapin:for the listener who has, isn't familiar with it, heart rate
Tracy Gapin:variability is a metric that's really a surrogate, a measure of your internal
Tracy Gapin:stress levels, your the balance of your nervous system, it should be very high.
Tracy Gapin:You want your heart rate variability to be very high and consistent over time.
Tracy Gapin:it drops down, it's a sign that you're stressed.
Tracy Gapin:You're either, suffering from poor sleep or you're over
Tracy Gapin:training is a big one I see.
Tracy Gapin:Or it's from alcohol or eating the wrong foods or toxins or, hormone deficiencies.
Tracy Gapin:A lot of different things that can cause low heart variability.
Tracy Gapin:But now when you see HRV of 54, 52, 53, 50, 37.
Tracy Gapin:What's wrong?
Tracy Gapin:What's happened, what did I do?
Tracy Gapin:And you can learn from that and understand what's causing that poor recovery state.
Tracy Gapin:And now you can really start to understand what do I gotta do to improve it?
Tracy Gapin:That's the key because a lot of people don't even, unless you're tracking, you
Tracy Gapin:don't even realize how far off you may be.
Tracy Gapin:dallas-burnett_49_04-14-2026_152159: Oh my gosh.
Tracy Gapin:You know, That's so, that is so true because I, just personal experience.
Tracy Gapin:So as it relates to sleep, I'd gotten to a place, a couple years ago where.
Tracy Gapin:I was waking up like constantly at night.
Tracy Gapin:Just if the air conditioning turned on, if my wife rolled over,
Tracy Gapin:if the car, it was a car drive.
Tracy Gapin:I was never, I was sleeping all night.
Tracy Gapin:I was getting hours, but I wasn't getting quality and so I was like
Tracy Gapin:frustrated 'cause I was getting up every day and I was exhausted.
Tracy Gapin:Like I was exhausted.
Tracy Gapin:I sleep, it didn't matter if I slept four hours or eight hours,
Tracy Gapin:10 hours, I was getting exhausted.
Tracy Gapin:And so then.
Tracy Gapin:I was reading on something and so I don't know what happened.
Tracy Gapin:I was reading some blog or whatever, and so all of a sudden this
Tracy Gapin:thing comes up about magnesium.
Tracy Gapin:I never had, like, I never even thought about magnesium.
Tracy Gapin:I'll take supplements, different things like that, but here and there,
Tracy Gapin:but I never thought about magnesium and it said, helps you get better,
Tracy Gapin:deeper sleep, puts you in deeper.
Tracy Gapin:I was like, well, I'll try it out.
Tracy Gapin:Oh my gosh.
Tracy Gapin:Like it was un, it was almost instant.
Tracy Gapin:Because I was never getting into a deeper sleep.
Tracy Gapin:I started taking magnesium and it was like instant that night.
Tracy Gapin:Like that night I get to bed, what do you do?
Tracy Gapin:That's like that instant, that night I had the best sleep.
Tracy Gapin:I woke up, I was like, I haven't felt this good in like, and so
Tracy Gapin:I had not realized, well see.
Tracy Gapin:It's like you said, because I wasn't tracking it, I just had this
Tracy Gapin:general malaise and it had been getting worse over a period of time,
Tracy Gapin:but because I wasn't tracking it.
Tracy Gapin:I didn't even know until I was to a point where I'm like completely exhausted.
Tracy Gapin:I'm like, this, I'm falling apart here, missing stuff, wanting,
Tracy Gapin:not wanting to get outta it.
Tracy Gapin:That's just totally not my, personality.
Tracy Gapin:And then all of a sudden I start taking magnesium and it's like, boom, I'm, back.
Tracy Gapin:But if I had been tracking, like you said, if I'm tracking recovery.
Tracy Gapin:I would've known way sooner that my numbers were way off, and then
Tracy Gapin:I could have said, what's going on?
Tracy Gapin:You know, like, why am I not like whatever?
Tracy Gapin:Because I'm, I've got a baseline that I can compare against.
Tracy Gapin:I had no baseline, so it wasn't until I got, a bad, like in a bad way.
Tracy Gapin:so I love that.
Tracy Gapin:Now you said you wear it, you would have a chest punch, so you
Tracy Gapin:actually literally strap on like this chest monitor in the morning
Tracy Gapin:that's gonna tell you your HRV score.
Tracy Gapin:of great straps out there for H rv and I love Aura for Sleep.
Tracy Gapin:We'll talk about sleep in a sec. But, for H RV heart variability, there's one called
Tracy Gapin:the Morpheus, which is what I recommend.
Tracy Gapin:It has a great app that, that on your phone that you can use.
Tracy Gapin:and Polar makes one called.
Tracy Gapin:The polar H 10 strap a little older.
Tracy Gapin:with that one, you need to combine with the elite HRV app on your phone
Tracy Gapin:so it doesn't have a great app to track, you put it on in the morning.
Tracy Gapin:And what I recommend first thing in the morning, you wake up, sit on the couch,
Tracy Gapin:you be drinking your coffee if you need to, you could be journaling, whatever
Tracy Gapin:you gotta do for your morning routine.
Tracy Gapin:And it takes two and a half minutes to get a scan done, a reading done.
Tracy Gapin:Okay?
Tracy Gapin:In two and a half minutes, you'll get your heart variability, and then you're done.
Tracy Gapin:You take it off.
Tracy Gapin:Now you, you're good for the day.
Tracy Gapin:And then tomorrow you could do the same.
Tracy Gapin:So that's how I recommend tracking HRV to see, again, apples to apples
Tracy Gapin:one day to the next for sleep.
Tracy Gapin:There are a lot of devices out there.
Tracy Gapin:I personally find r to be the most accurate.
Tracy Gapin:nothing's a hundred percent, but it's as close as you can get.
Tracy Gapin:And what I find a lot similar to the story you shared Dallas, is I had a can, one
Tracy Gapin:of my clients who told me he slept great.
Tracy Gapin:He's like, yeah, I sleep fine.
Tracy Gapin:I'm like, okay, well let's just, see.
Tracy Gapin:Let's just track it.
Tracy Gapin:Let's measure it.
Tracy Gapin:I'm big on data.
Tracy Gapin:And his
Tracy Gapin:dallas-burnett_49_04-14-2026_152159: Yeah.
Tracy Gapin:that he slept.
Tracy Gapin:In fact, seven hours looked great, seven hours, three minutes, looked awesome.
Tracy Gapin:Deep sleep is one of the key restorative stages of sleep that
Tracy Gapin:we really care about, right?
Tracy Gapin:And you're supposed to get 60 minutes of deep sleep every night.
Tracy Gapin:And on this particular night, when Ken got seven hours of total sleep, he only
Tracy Gapin:got one minute of deep sleep, one minute.
Tracy Gapin:dallas-burnett_49_04-14-2026_152159: Oh,
Tracy Gapin:that's what.
Tracy Gapin:dallas-burnett_49_04-14-2026_152159: I know what that feels like.
Tracy Gapin:like crap.
Tracy Gapin:Exactly.
Tracy Gapin:and, but you would never know unless you're tracking it That's why I'm
Tracy Gapin:dallas-burnett_49_04-14-2026_152159: No.
Tracy Gapin:I'm really obsessed with tracking data to know what's working
Tracy Gapin:and, where you gotta address your energy.
Tracy Gapin:Because with Ken, it wasn't just improving the quantity of a sleep,
Tracy Gapin:it was specifically deep sleep, which happens in the first half of the night,
Tracy Gapin:and that's a very different approach.
Tracy Gapin:Yeah,
Tracy Gapin:dallas-burnett_49_04-14-2026_152159: Hmm.
Tracy Gapin:So the deep sleep happens on the first half.
Tracy Gapin:that's
Tracy Gapin:dallas-burnett_49_04-14-2026_152159: first half of the night is when
Tracy Gapin:you get most of your deep sleep.
Tracy Gapin:That man, okay, That's interesting.
Tracy Gapin:I didn't know that.
Tracy Gapin:All right.
Tracy Gapin:so I wanna talk a little bit about this because you have.
Tracy Gapin:You have come, you we're a surgeon in urology, but you, but now you work with
Tracy Gapin:all kinds of different leaders, but you also you have very special, have a high
Tracy Gapin:specialization in males specifically.
Tracy Gapin:So let's, if you don't mind, just for all the dudes out there, for all
Tracy Gapin:the male listeners of the last 10%, which by the way, thank you guys for
Tracy Gapin:the last 10% that has been growing.
Tracy Gapin:We're now over 78 countries globally.
Tracy Gapin:So thank you for all the listeners.
Tracy Gapin:Just want to tell everybody, thank you.
Tracy Gapin:This been tuning in the last 10%.
Tracy Gapin:So this is for all the dudes out there.
Tracy Gapin:What do dudes need to be?
Tracy Gapin:Because there's all this stuff you see on television like, you need to buy this, you
Tracy Gapin:know, these pills that take testosterone.
Tracy Gapin:You need to do this, you need that.
Tracy Gapin:But we see that, I mean, Right.
Tracy Gapin:now there's the epidemic in the US that, fertility rates are falling And we're
Tracy Gapin:just seeing a lot of problems in the.
Tracy Gapin:With the dudes, with the males.
Tracy Gapin:So what advice would you give men, who are not only leaders, but are also men?
Tracy Gapin:What should they be paying attention to specifically?
Tracy Gapin:shout out Kudo to you and your podcast.
Tracy Gapin:Awesome podcast.
Tracy Gapin:You guys are doing a great job there the last 10%, so great job.
Tracy Gapin:dallas-burnett_49_04-14-2026_152159: Thank you.
Tracy Gapin:yeah,
Tracy Gapin:dallas-burnett_49_04-14-2026_152159: you.
Tracy Gapin:what men need to know, I'm gonna give you the bad
Tracy Gapin:news first and then the good news.
Tracy Gapin:So bear with me.
Tracy Gapin:The bad news is, like you said, fertility rates.
Tracy Gapin:a great study at Israel show that fertility worldwide is about.
Tracy Gapin:50% lower than it was 20 years ago, and it's getting worse every, year.
Tracy Gapin:dallas-burnett_49_04-14-2026_152159: Wow.
Tracy Gapin:Wow.
Tracy Gapin:Similar decline in testosterone levels.
Tracy Gapin:Three studies worldwide, one in the us, two in Europe, all showed the
Tracy Gapin:same, all three showed the same thing.
Tracy Gapin:a 50% decline in free testosterone over the last 20, 30 years.
Tracy Gapin:and it's declining every year.
Tracy Gapin:And, a lot of culprit, a lot of explanations, reasons the biggest
Tracy Gapin:one are toxins in our environment.
Tracy Gapin:Chemicals, plastics, toxin, et cetera, in our food, in our drinking
Tracy Gapin:water, in our personal care products.
Tracy Gapin:and so testosterone levels are plumbing.
Tracy Gapin:Now, why do we
Tracy Gapin:dallas-burnett_49_04-14-2026_152159: Hmm.
Tracy Gapin:Why does that matter?
Tracy Gapin:Well, it's not just about sex, not just about building muscle,
Tracy Gapin:not just about looking good.
Tracy Gapin:It's about brain Brain function focused.
Tracy Gapin:Mental acuity, concentration, metabolism, blood sugar control are lipids.
Tracy Gapin:Men with lower testosterone have increased.
Tracy Gapin:LDL, they have increased in some cardiovascular disease.
Tracy Gapin:show that men with low testosterone, this is very powerful.
Tracy Gapin:Here, Dallas with low testosterone have a 30 to 50% increased risk
Tracy Gapin:of early cardiovascular mortality.
Tracy Gapin:Compared to men who
Tracy Gapin:dallas-burnett_49_04-14-2026_152159: Good.
Tracy Gapin:testosterone.
Tracy Gapin:So we're not just talking about sex and muscle and quality of life, we're
Tracy Gapin:talking about actual health benefits of optimizing your testosterone,
Tracy Gapin:and that risk actually goes away when you fix testosterone as well.
Tracy Gapin:Numerous studies have shown this.
Tracy Gapin:The fears around testosterone are, false news if you will.
Tracy Gapin:Testosterone replacement therapy does not cause prostate cancer.
Tracy Gapin:Unequivocally, I'm a urologist.
Tracy Gapin:25 year plus in urology does not cause prostate cancer and testosterone
Tracy Gapin:replacement therapy does not cause heart attacks, does not cause heart disease.
Tracy Gapin:It actually reduces that risk.
Tracy Gapin:Okay, so TRT is, in general, it's safe.
Tracy Gapin:It should be done only with a, under the supervision of a physician for sure.
Tracy Gapin:but most of those testosterone boosters out.
Tracy Gapin:that you could buy over the counter, they're garbage.
Tracy Gapin:They're not gonna really make an appreciable difference.
Tracy Gapin:lifestyle can help a little bit.
Tracy Gapin:So, lemme give you an example of what I see guys always say, well,
Tracy Gapin:like, I'll just do the natural stuff.
Tracy Gapin:I'll just, you know, I'll, I'll train, I'll, you know, some of the
Tracy Gapin:things you can do naturally are, strength training, especially the
Tracy Gapin:big muscles like the quads and the hamstring in the back and the core.
Tracy Gapin:improving nutrition, improving sleep quality, reducing stress, clearing toxins.
Tracy Gapin:All these things can definitely help.
Tracy Gapin:what I find in my practice, again, 1200 plus clients now that we've
Tracy Gapin:been working with men will come in 20 plus years in urology.
Tracy Gapin:I'll see this as well.
Tracy Gapin:Men will come in with a free testosterone of 4, 5 consistently, and that number used
Tracy Gapin:to be like 20 for men to be optimized.
Tracy Gapin:Free testosterone should be somewhere around 18, 20, maybe even
Tracy Gapin:as high as 25 for some men, but call it 20 as our general target.
Tracy Gapin:Most men I see come in and there are 3, 4, 5, maybe six or seven,
Tracy Gapin:eight, somewhere in there.
Tracy Gapin:You do all this natural stuff for six months religiously.
Tracy Gapin:You're compliant every day.
Tracy Gapin:You have perfect lifestyle, which no one's going to.
Tracy Gapin:Of course, life gets in the way,
Tracy Gapin:dallas-burnett_49_04-14-2026_152159: Yeah, yeah,
Tracy Gapin:social life and dates with your wife, you know, et cetera.
Tracy Gapin:dallas-burnett_49_04-14-2026_152159: yeah.
Tracy Gapin:say you are perfect for six months, then that free
Tracy Gapin:tee of five may become 10.
Tracy Gapin:That's a hundred percent improvement.
Tracy Gapin:Yes, it
Tracy Gapin:dallas-burnett_49_04-14-2026_152159: hmm.
Tracy Gapin:percent improvement.
Tracy Gapin:That's awesome.
Tracy Gapin:However, you're only half the way there.
Tracy Gapin:Again, you're at 10.
Tracy Gapin:dallas-burnett_49_04-14-2026_152159: You only have it there.
Tracy Gapin:most men because they're so far.
Tracy Gapin:so far declined, so far diminished from where they're supposed to be.
Tracy Gapin:They don't even realize it.
Tracy Gapin:You don't even feel it.
Tracy Gapin:It's such a gradual decline that you don't even realize how far you are.
Tracy Gapin:This is why I'm a huge proponent of the benefits of testosterone.
Tracy Gapin:Now, that's not all you need.
Tracy Gapin:dallas-burnett_49_04-14-2026_152159: Hmm.
Tracy Gapin:I've seen men coming in and they've been on testosterone and
Tracy Gapin:they're like, doc, I still feel like crap.
Tracy Gapin:That's just one piece of the
Tracy Gapin:dallas-burnett_49_04-14-2026_152159: Hmm.
Tracy Gapin:one ingredient to that cake we talked about earlier.
Tracy Gapin:But it's a critical hormone that most men, don't necessarily recognize as low.
Tracy Gapin:So every man out there should get your free testosterone level check,
Tracy Gapin:not total, but free testosterone.
Tracy Gapin:dallas-burnett_49_04-14-2026_152159: Free testosterone.
Tracy Gapin:All right.
Tracy Gapin:That's great advice.
Tracy Gapin:Great advice.
Tracy Gapin:You heard it here last 10%.
Tracy Gapin:If you're a dude, you're listening to last 10%, doesn't matter your age.
Tracy Gapin:Go get, go, get that free.
Tracy Gapin:Free testosterone checked out.
Tracy Gapin:You should be around 20.
Tracy Gapin:That's your goal.
Tracy Gapin:Maybe even higher.
Tracy Gapin:But you gotta get to, we gotta try to get to 20.
Tracy Gapin:And, I think that's really good advice.
Tracy Gapin:And too, it's it's like you're saying that it's not something that you feel
Tracy Gapin:like, Hey man, I'm not doing something.
Tracy Gapin:I need to be going out and doing something so I can get more testosterone.
Tracy Gapin:That's great.
Tracy Gapin:You can, but you still it.
Tracy Gapin:It may not even be that, like you said, environmental factors, different things.
Tracy Gapin:Toxins in our environment, different things that's going on that exist today
Tracy Gapin:that didn't exist a hundred years ago.
Tracy Gapin:They weren't having to deal with the plasticizers, the forever
Tracy Gapin:chemicals, all these things that can affect those hormones.
Tracy Gapin:you can't do anything about it.
Tracy Gapin:in terms of what you do, you may never, ever be able to overcome that,
Tracy Gapin:inertia that you're pushing against.
Tracy Gapin:But hey, you get it checked and you get that replacement.
Tracy Gapin:So that's really good.
Tracy Gapin:I love that advice.
Tracy Gapin:So.
Tracy Gapin:When you were going through, was there a time like, 'cause you were in, I think
Tracy Gapin:this is a hangup like so as a leader too.
Tracy Gapin:'cause a lot of leaders are busy people.
Tracy Gapin:they're wide open.
Tracy Gapin:They're charging the hill.
Tracy Gapin:They are very focused on, driven on getting their goals.
Tracy Gapin:You were a doctor and you have all the information about health, but
Tracy Gapin:we were talking before the show.
Tracy Gapin:You had gotten to a place where you didn't feel like you were healthy,
Tracy Gapin:and you even mentioned it when, in the beginning of the show, you didn't feel
Tracy Gapin:like you were in place, were healthy.
Tracy Gapin:What was it that was the wake up call that helped you connect?
Tracy Gapin:Like where you were, where to where you wanted to go?
Tracy Gapin:what for you, what was that?
Tracy Gapin:What was that moment?
Tracy Gapin:through my own health journey that I share, I really
Tracy Gapin:came to recognize that our approach to health has been bastardized.
Tracy Gapin:It is all
Tracy Gapin:dallas-burnett_49_04-14-2026_152159: Mm.
Tracy Gapin:you go to a doctor when there's a problem and.
Tracy Gapin:My passion is men's health.
Tracy Gapin:It's always been men's health and I probably go back to some childhood issues
Tracy Gapin:that can explain that, but nonetheless, men's health is really my focus.
Tracy Gapin:we're simple creatures, like men don't ask for directions.
Tracy Gapin:We don't seek help unless like something's falling off, like, or something,
Tracy Gapin:unless something's really wrong.
Tracy Gapin:Right?
Tracy Gapin:And, and even then we'll try to GPT to, you know, chat right?
Tracy Gapin:dallas-burnett_49_04-14-2026_152159: I.
Tracy Gapin:Yeah.
Tracy Gapin:and so that really drives home.
Tracy Gapin:The problem that I see in men's health is that most men are They're reactive.
Tracy Gapin:If it ain't broke, don't fix it kind of mentality.
Tracy Gapin:and I think that gets you in trouble because what happens
Tracy Gapin:is it's a gradual decline.
Tracy Gapin:decline 1% today, the 1% tomorrow, and you continue to decline.
Tracy Gapin:You don't even realize how far you've fallen.
Tracy Gapin:I'll give you a great example.
Tracy Gapin:I to.
Tracy Gapin:an event two weeks ago.
Tracy Gapin:Now, one of my colleagues, he was a surgeon here in town and I've been outta
Tracy Gapin:urology now for five, six years now.
Tracy Gapin:I left the traditional medical world here in town, but my, a good
Tracy Gapin:friend of mine who was a surgeon, just retired had a retirement party.
Tracy Gapin:And so I went to this retirement party to support my friend, there
Tracy Gapin:were about a hundred doctors there.
Tracy Gapin:Doctors I hadn't seen in five years.
Tracy Gapin:dallas-burnett_49_04-14-2026_152159: Oh wow.
Tracy Gapin:That's cool.
Tracy Gapin:of this world, right?
Tracy Gapin:I'm now in this whole new world of optimization and
Tracy Gapin:precision performance medicine.
Tracy Gapin:I'm speaking, I'm on stages, podcasts like this
Tracy Gapin:dallas-burnett_49_04-14-2026_152159: Yeah.
Tracy Gapin:I'm, serving leaders who come to me 'cause they wanna be served.
Tracy Gapin:Not when, not like when I was in urology, when you come to me
Tracy Gapin:'cause of kidney stone or you have cancer, you need to be served right.
Tracy Gapin:dallas-burnett_49_04-14-2026_152159: Right,
Tracy Gapin:go
Tracy Gapin:dallas-burnett_49_04-14-2026_152159: right.
Tracy Gapin:this, happy hour, this cocktail party celebration of retirement.
Tracy Gapin:And I'm surrounded by all these doctors I haven't seen in five years.
Tracy Gapin:And I'll swear to God, Dallas, they must have aged 30 years.
Tracy Gapin:In the five years since I've seen them.
Tracy Gapin:they all
Tracy Gapin:dallas-burnett_49_04-14-2026_152159: Ooh.
Tracy Gapin:decrepit compared to when I saw them.
Tracy Gapin:And I think that just speaks to.
Tracy Gapin:That's like every other leader out there where you're stressed out.
Tracy Gapin:you're driving your body into the ground.
Tracy Gapin:You're not focused on your own health.
Tracy Gapin:You're not focused on anything other than your career, your job, and
Tracy Gapin:getting stuff done every day instead
Tracy Gapin:dallas-burnett_49_04-14-2026_152159: Yeah.
Tracy Gapin:a very proactive, very different approach.
Tracy Gapin:And so it was very powerful and surreal to see these doctors who I respect,
Tracy Gapin:but damn, they've aged 30 years in the last five years since I've seen them.
Tracy Gapin:And.
Tracy Gapin:I think it just drives the point home that you're either, I think of it like cities.
Tracy Gapin:You know, some cities, like my wife's from Youngstown, Ohio, that city's decaying.
Tracy Gapin:it's it, right?
Tracy Gapin:dallas-burnett_49_04-14-2026_152159: Yeah.
Tracy Gapin:it's like old.
Tracy Gapin:It's decrepit.
Tracy Gapin:it, it's falling apart.
Tracy Gapin:cities are very, they're very young and they're like, I grew up
Tracy Gapin:in the Dallas area, prosper Texas.
Tracy Gapin:It's this little town.
Tracy Gapin:Wasn't, it wasn't even on the map when I was a kid.
Tracy Gapin:Now it's like this thriving, growing community.
Tracy Gapin:they can't build houses
Tracy Gapin:dallas-burnett_49_04-14-2026_152159: Yeah.
Tracy Gapin:keep up with, like, growing.
Tracy Gapin:I think of you're either in an anabolic growing phase like that, or
Tracy Gapin:you're on a catabolic decay phase.
Tracy Gapin:Which one do you want to be?
Tracy Gapin:'cause you can only be one.
Tracy Gapin:And that's how I look at
Tracy Gapin:dallas-burnett_49_04-14-2026_152159: Hmm
Tracy Gapin:during, in, in the catabolic, Youngstown, Ohio decaying
Tracy Gapin:phase rather than in the prosper, Texas growing anabolic, how can I
Tracy Gapin:be better kind of phase And it's, know, your approach, your podcast.
Tracy Gapin:So focus on mindset.
Tracy Gapin:This is a mindset shift that you gotta more intentional and proactive about it.
Tracy Gapin:dallas-burnett_49_04-14-2026_152159: I think that's so true.
Tracy Gapin:It reminds me of your story when you talked about those surgeons
Tracy Gapin:at the party and how they'd age.
Tracy Gapin:It reminds me of the president, Right.
Tracy Gapin:So they, you've seen those pictures of like when you go into office as
Tracy Gapin:the president, it doesn't matter which president, like look at all the pictures
Tracy Gapin:when they go into office and when they come outta office and you're like.
Tracy Gapin:Dude, good gracious.
Tracy Gapin:because they just age so much.
Tracy Gapin:Now, granted, I know it's like, you know, four to eight years when they're
Tracy Gapin:coming out, but still, it's like, man, that is a hard four to eight years.
Tracy Gapin:Doesn't matter.
Tracy Gapin:it just, because again, like you're saying, they're focused every day
Tracy Gapin:getting up, rolling to it, doing their thing, Uh, you know, set up some down.
Tracy Gapin:They're probably not taking care of their bodies as much as
Tracy Gapin:they should, during that time.
Tracy Gapin:And it just, it does have an impact on you.
Tracy Gapin:So I think that's, I think that's really true.
Tracy Gapin:I think you've really given us some things to think about, today.
Tracy Gapin:I think this, obviously the fundamentals versus the hacks.
Tracy Gapin:I think that's so true.
Tracy Gapin:Everything you said, even in, in, in the advice that you shared, about What you
Tracy Gapin:do in terms of recovery that you gave about sharing in terms of no, you know,
Tracy Gapin:no eating three hours before bed reading, doing the gratitude or journaling.
Tracy Gapin:Meditation, the sauna, sex, all those things.
Tracy Gapin:It's hilarious because when you talk about it, you are like, Hey, the fundamentals
Tracy Gapin:are first, and that's like, you know, sleep, uh, you know, gut health and that
Tracy Gapin:way you eat clean eating and that type.
Tracy Gapin:And then some of the things on recovery, all these are things that have been
Tracy Gapin:around since the, almost the dawn of time.
Tracy Gapin:Right?
Tracy Gapin:It's just doing the, those things well and being intentional about it and then.
Tracy Gapin:All these hacks and things that we're coming out with and technology and all
Tracy Gapin:this other stuff, it just adds to it.
Tracy Gapin:It can add to it, but I think this is so good because it shouldn't
Tracy Gapin:be overwhelming to leaders
Tracy Gapin:And if you're listening to this and you're busy, pick one thing.
Tracy Gapin:don't listen to the list.
Tracy Gapin:Now, you may have if, listen, I'm gonna defer to the doctor on this.
Tracy Gapin:That may, you may say, do five.
Tracy Gapin:But I would say start somewhere.
Tracy Gapin:don't get overwhelmed while the list and go, well, I've got,
Tracy Gapin:I've got too much going on.
Tracy Gapin:I don't, I can't think about sleep and hormones and gut health
Tracy Gapin:and all this at the same time.
Tracy Gapin:Look, pick one.
Tracy Gapin:Let's do one better.
Tracy Gapin:Let's get one better.
Tracy Gapin:Let's start on the path and then we'll feel better and we'll go
Tracy Gapin:to, we'll go to the next one.
Tracy Gapin:But, I think those are all great things.
Tracy Gapin:It shouldn't be overwhelming.
Tracy Gapin:It doesn't have to cost you a fortune.
Tracy Gapin:Just get on the path.
Tracy Gapin:And then once you start feeling a difference, I know for me, when I
Tracy Gapin:started taking that, magnesium, it was like game changer, like life changing.
Tracy Gapin:I would do that if I could go back five years before I'd start taking
Tracy Gapin:it sooner, maybe even before that.
Tracy Gapin:And I'm sure there's other things, are the same way, but it's
Tracy Gapin:not, it doesn't cost a fortune.
Tracy Gapin:It's just getting on the path and making those changes.
Tracy Gapin:So I think that's really great if people are stuffing, this is one
Tracy Gapin:thing I'd love for you to talk about from medical perspective.
Tracy Gapin:And then we'll wind down.
Tracy Gapin:But I would love to hear, 'cause a lot of leaders struggle with burnout, right?
Tracy Gapin:they're burning at both ends.
Tracy Gapin:They're not getting their sleep.
Tracy Gapin:we know sleep is important, but what would you specifically say
Tracy Gapin:to leaders who are struggling?
Tracy Gapin:they're not kind of struggling, they are in the middle of burnout.
Tracy Gapin:What advice would you give leaders in, in that scenario?
Tracy Gapin:question.
Tracy Gapin:I think it comes down to intentionality.
Tracy Gapin:It comes down to boundaries.
Tracy Gapin:It says down, it comes down to balance setting boundaries in your life.
Tracy Gapin:What I mean by this is, I'm a big proponent of Strategic Coach
Tracy Gapin:Dan Sullivan's, coaching program.
Tracy Gapin:and one of the things he talks
Tracy Gapin:dallas-burnett_49_04-14-2026_152159: Yes.
Tracy Gapin:you have your, focus day.
Tracy Gapin:You have your buffer day and your free day, and what that
Tracy Gapin:really does is it makes you.
Tracy Gapin:Prioritize your life and set time aside for what matters.
Tracy Gapin:for me, you mentioned this in the intro, I, first and foremost, I'm a dad.
Tracy Gapin:Like, uh, everything
Tracy Gapin:dallas-burnett_49_04-14-2026_152159: Hmm.
Tracy Gapin:to I'm a dad to my two amazing, beautiful kids.
Tracy Gapin:Nothing else is as important as that role.
Tracy Gapin:And I think of wearing a hat, like I have a lot of hats in my closet.
Tracy Gapin:Most men have a lot of hats, right?
Tracy Gapin:I think
Tracy Gapin:dallas-burnett_49_04-14-2026_152159: Yeah.
Tracy Gapin:as.
Tracy Gapin:You wear a lot of hats, right?
Tracy Gapin:You're a CEO, you're a community leader, you're an employer, you're a
Tracy Gapin:husband, you're a homeowner, you're a dad, but each of those are a hat.
Tracy Gapin:But you can only wear one hat at a time.
Tracy Gapin:that's how I think about it
Tracy Gapin:dallas-burnett_49_04-14-2026_152159: Mm
Tracy Gapin:hat are you wearing right now?
Tracy Gapin:You can wear one hat at a time you gotta be sure you wear all your hats, right?
Tracy Gapin:And so the only way you can do that is to set time and to prioritize.
Tracy Gapin:And so I have on my calendar times that are blocked out.
Tracy Gapin:I'm a dad right now.
Tracy Gapin:I'm a
Tracy Gapin:dallas-burnett_49_04-14-2026_152159: mm.
Tracy Gapin:these three hours.
Tracy Gapin:I'm dad.
Tracy Gapin:I can only wear that one hat, and if someone tries to reach me,
Tracy Gapin:you literally cannot reach me.
Tracy Gapin:There are other times in
Tracy Gapin:dallas-burnett_49_04-14-2026_152159: That's good.
Tracy Gapin:where I'm making content or I'm focused on doing
Tracy Gapin:what I have to do for the business.
Tracy Gapin:That's my focus time.
Tracy Gapin:It's called, you cannot reach me.
Tracy Gapin:During that time, my team can't reach me, no one can reach me.
Tracy Gapin:My wife can't reach me because I, everything's unplugged and unfocused.
Tracy Gapin:When you do that, you start to create.
Tracy Gapin:More of a consistent schedule, and now you're gonna create time.
Tracy Gapin:A free day.
Tracy Gapin:It's called a free day.
Tracy Gapin:And you can even do it half a day if you have to start.
Tracy Gapin:But a free day is where you're literally not allowed to work.
Tracy Gapin:And it's hard at first.
Tracy Gapin:It's freaking hard.
Tracy Gapin:You're literally not allowed to answer an email, you're not allowed
Tracy Gapin:to text, you're not allowed to slack.
Tracy Gapin:You're team, you're not allowed to do anything that's really to work.
Tracy Gapin:And that free day can be something as.
Tracy Gapin:Monotonous as yard work or something as, taking your kid to a
Tracy Gapin:soccer game or my son's a golfer, so I got a caddy for my son,
Tracy Gapin:dallas-burnett_49_04-14-2026_152159: That's awesome.
Tracy Gapin:fun, so rewarding.
Tracy Gapin:but that free day is mentally checking out of work so that you
Tracy Gapin:can, again, wear that different hat.
Tracy Gapin:unless you.
Tracy Gapin:Are intentional about that.
Tracy Gapin:It just doesn't happen and it leaks and work leaks into everything.
Tracy Gapin:And so I'm very intentional about that at night too, whenever my workday is
Tracy Gapin:done, whether it's five o'clock or whether it's 6 37 when, you know, seven
Tracy Gapin:o'clock, whatever that time is, I'm done.
Tracy Gapin:I'm now dad and husband and it's so important.
Tracy Gapin:dallas-burnett_49_04-14-2026_152159: I love that.
Tracy Gapin:I love that advice.
Tracy Gapin:I think the free day probably made certain, entrepreneurs or leader
Tracy Gapin:skin crawl because they don't feel like they can take any time.
Tracy Gapin:They're like, free day, ah, my everything's gonna fall apart.
Tracy Gapin:But listen, hey, if you're leading in the last 10.
Tracy Gapin:And you're coaching and you're developing your teams like, you should, and
Tracy Gapin:you're putting the systems in place and doing what you're supposed to do.
Tracy Gapin:You could take a free day.
Tracy Gapin:That's part of recovery, that's part of, That's part of
Tracy Gapin:living something called life.
Tracy Gapin:and, and life is bigger than business.
Tracy Gapin:And so we've gotta remember that as leaders.
Tracy Gapin:we're not just leading our organizations, we're leading
Tracy Gapin:our life and everybody in it.
Tracy Gapin:And so I, I think that I think that's really good advice.
Tracy Gapin:I think the free day.
Tracy Gapin:is awesome.
Tracy Gapin:I love Dan Sullivan as well, so that's really good advice.
Tracy Gapin:Boundaries.
Tracy Gapin:Oh man.
Tracy Gapin:Yeah, that's really good.
Tracy Gapin:It's really good.
Tracy Gapin:So
Tracy Gapin:team.
Tracy Gapin:I make sure that my team does the same and like my key leaders, I make
Tracy Gapin:them take time off on the weekend.
Tracy Gapin:don't be slacking me, don't be emailing me.
Tracy Gapin:You need to get like, like turn off, unplug, and when they don't,
Tracy Gapin:they're burned out when they come back to work on Monday.
Tracy Gapin:And so it's so important that they take
Tracy Gapin:dallas-burnett_49_04-14-2026_152159: yeah.
Tracy Gapin:as well.
Tracy Gapin:And, I think that just allows you to be more focused when it is time to turn on.
Tracy Gapin:Yep.
Tracy Gapin:dallas-burnett_49_04-14-2026_152159: I think that's a great,
Tracy Gapin:that's a great advice too.
Tracy Gapin:If you're leading a team, if you're leading an organization,
Tracy Gapin:how intentional are you a about, how you're leading yourself.
Tracy Gapin:Right.
Tracy Gapin:Because we can't give what we don't have.
Tracy Gapin:Right.
Tracy Gapin:So if we don't have sleep and we're not getting, we're not taking the
Tracy Gapin:rest and recovery like we should.
Tracy Gapin:If we're not doing those things, we can't give that to anybody else.
Tracy Gapin:I was talking, I was actually, it's funny you say, I was speaking at an event one
Tracy Gapin:time and the whole event, the reason they brought me in was to talk on burnout.
Tracy Gapin:'cause they said this whole industry is burnout.
Tracy Gapin:And so they had these business owners there and this lady was like, I
Tracy Gapin:said, because, I made that comment, you can't give what you don't have.
Tracy Gapin:And I asked the question at the end and she said, well, I just
Tracy Gapin:wanna let you know, I think you're exactly right 'cause I'm burnout.
Tracy Gapin:And that's what I've given to my team
Tracy Gapin:that's right.
Tracy Gapin:dallas-burnett_49_04-14-2026_152159: because I can't take, I can't turn off.
Tracy Gapin:So I'm emailing people late at night.
Tracy Gapin:I'm doing all these things I should, which is causing them to do it, and then
Tracy Gapin:It's, causing them to burn out and their turnover's high, and this is going on.
Tracy Gapin:There's dramas over here.
Tracy Gapin:And so you can't give what you don't have, but you do give what you do have.
Tracy Gapin:So if you're burnout, you're giving that to your team.
Tracy Gapin:so do your team a favor and set boundaries and get, and don't be burnt out, right?
Tracy Gapin:Do what you need to do to get to a good place.
Tracy Gapin:Yeah.
Tracy Gapin:And the other part, you know, a lot of leaders think, like you just
Tracy Gapin:described, oh, I can't take a day off.
Tracy Gapin:Oh my God, there's no way my team needs me.
Tracy Gapin:The way I look at it as you either have a job or you have a business,
Tracy Gapin:because if you have a business.
Tracy Gapin:If your business should be able to run without you there, especially
Tracy Gapin:for one day, one single day.
Tracy Gapin:dallas-burnett_49_04-14-2026_152159: Mm-hmm.
Tracy Gapin:then you have a job.
Tracy Gapin:you gotta do something
Tracy Gapin:dallas-burnett_49_04-14-2026_152159: That's right.
Tracy Gapin:You gotta do something different, That's right?
Tracy Gapin:That's great advice.
Tracy Gapin:Well, listen, I trace this has been, this has just been fantastic.
Tracy Gapin:I know our listeners have just really enjoyed it.
Tracy Gapin:you have shared so much.
Tracy Gapin:wonderful advice and great wisdom.
Tracy Gapin:We got two questions to round out the show.
Tracy Gapin:Number one, how can people find out more about you, connect with you.
Tracy Gapin:I know you got some book coming out, so let's talk about that.
Tracy Gapin:How can people get, more information?
Tracy Gapin:So, um, I have a great guide.
Tracy Gapin:It's called a High Performance Health Handbook, and you can
Tracy Gapin:go to peak launch.com/guide.
Tracy Gapin:Again, peak launch.com/guide, G-U-I-D-E and have a high
Tracy Gapin:performance health handbook.
Tracy Gapin:For any of the leaders out there, it's 15 strategies and tactics
Tracy Gapin:that you can start using today.
Tracy Gapin:Have better energy, better focus, better drive, better resilience.
Tracy Gapin:And, again, that's my gift to the listener and I check out
Tracy Gapin:dallas-burnett_49_04-14-2026_152159: Wow.
Tracy Gapin:peak launch.com and also have a mail 2.0 is again,
Tracy Gapin:book I released back in, I think it was 2020 now, my second book,
Tracy Gapin:dallas-burnett_49_04-14-2026_152159: Nice.
Tracy Gapin:specifically helping other doctors follow my path and
Tracy Gapin:really change medicine as well.
Tracy Gapin:Comes out in October?
Tracy Gapin:dallas-burnett_49_04-14-2026_152159: Wow.
Tracy Gapin:Wow.
Tracy Gapin:That's awesome.
Tracy Gapin:you.
Tracy Gapin:got a lot going on, man.
Tracy Gapin:That's really awesome.
Tracy Gapin:Well, if you're driving, you're listening to last 10%.
Tracy Gapin:We're gonna put that in the show notes, so don't worry.
Tracy Gapin:You can just click on the show notes, get that link, download
Tracy Gapin:the God Connect with the.
Tracy Gapin:And we just, appreciate you for being on the show.
Tracy Gapin:One last question.
Tracy Gapin:That is, if you were to have, or listen, wanna listen to a guest on the last 10%,
Tracy Gapin:who would you like to hear on the show?
Tracy Gapin:man, I would have to.
Tracy Gapin:share my man crush, Ben Hardy.
Tracy Gapin:So, Dr. Benjamin Hardy, he's an organizational psychologist.
Tracy Gapin:I
Tracy Gapin:dallas-burnett_49_04-14-2026_152159: That's awesome.
Tracy Gapin:That's awesome.
Tracy Gapin:He is actually
Tracy Gapin:dallas-burnett_49_04-14-2026_152159: That's really good.
Tracy Gapin:mine, uh, through a, a genius network that I was in.
Tracy Gapin:dallas-burnett_49_04-14-2026_152159: we really appreciate you today and
Tracy Gapin:uh, and thank you For sharing that.
Tracy Gapin:we'll have to see if old Ben, we can reach out to Ben and, and then
Tracy Gapin:see if we can get him on the show.
Tracy Gapin:Thank you for, again, for, uh, being on the show.
Tracy Gapin:Uh, Dr. Tracy, appreciate You and thanks again for being on last 10%.
Tracy Gapin:You got it.
