XY Files Blog

Medically reviewed articles on testosterone, hormones, fitness, and longevity, so you can make informed decisions about your health.

At what age does a man stop ejaculating? Understanding the changes in your body

Veedma's editorial team: Evidence-based men's health

Jan 19, 2026 · 12 min read

There is no specific age when a man stops ejaculating, and many men can ejaculate throughout life, though semen volume and the “force” of ejaculation often decline with age.[1] If ejaculation changes suddenly or stops completely, it is worth getting checked because the cause is often identifiable and treatable. “Most men don’t hit a birthday ...

Athlete biomarker testing for longevity: The lab numbers that keep men performing longer

Veedma's editorial team: Evidence-based men's health

Jan 19, 2026 · 12 min read

For longevity-focused men who train, repeating key labs, especially HbA1c (a three month average of blood sugar) and ApoB (the number of atherogenic particles that can enter artery walls), can reveal early metabolic drift and cardiovascular risk before performance drops or disease shows up. Pair those with iron, inflammation, and hormone and recovery markers to ...

What muscles does cycling work? A physiologist’s guide to building power

Veedma's editorial team: Evidence-based men's health

Jan 18, 2026 · 12 min read

Cycling primarily works the quadriceps, gluteus maximus, hamstrings, and calves, while the core and hip and lower back stabilizers brace the pelvis to transfer force through a cyclical pedal stroke where the foot stays in contact with the pedal. If you only push down on the pedals, you can leave meaningful power untapped and increase ...

Weights or cardio first? How to sequence your workouts for muscle, endurance, and fat loss

Veedma's editorial team: Evidence-based men's health

Jan 17, 2026 · 12 min read

For most men training for strength, muscle, fat loss, or general fitness, do weights before cardio, and do cardio first only when endurance is your top goal. The reason is simple: whichever workout you do first usually gets your best energy, your best form, and your best results. “If you can only train once, put ...

How long does it take to lose muscle? A practical timeline for men who lift

Veedma's editorial team: Evidence-based men's health

Jan 17, 2026 · 12 min read

Strength and the muscle building signal can decline within about 1 to 2 weeks off, while measurable muscle size loss is often clearer after about 3 to 4 weeks and can happen faster with injury, bed rest, or very low activity. The good news is that most men can slow or prevent this with a ...

Best push pull legs routine for muscle gain: How to run a push pull legs split without wrecking your joints

Veedma's editorial team: Evidence-based men's health

Jan 16, 2026 · 14 min read

A push pull legs (PPL) split is one of the best routines for most healthy men because it organizes training around movement patterns, distributes weekly volume efficiently, and builds in recovery so you can progress without living sore. The key is matching the split to your schedule, then using evidence-based volume, intensity, and recovery to ...

Worst foods for erectile dysfunction: The eating habits that quietly wreck erections

Veedma's editorial team: Evidence-based men's health

Jan 15, 2026 · 11 min read

The worst foods for erectile dysfunction are the ones that raise blood pressure, damage blood vessels, spike cholesterol, destabilize blood sugar, or impair nerve signals, especially high sodium processed foods, trans and saturated fat heavy meals, added sugar, and alcohol. If you keep running into “can’t get hard” nights, your plate may be a bigger ...

BRI vs BMI for longevity: Why your waist may matter more than your weight

Veedma's editorial team: Evidence-based men's health

Jan 15, 2026 · 13 min read

BRI likely predicts longevity risk better than BMI for many men because it reflects abdominal fat distribution, not just weight for height. If your BMI is “fine” but your waistline is climbing, BRI can be the reality check that pushes you toward the right labs and the right plan. “For men, the big miss with ...

Calories in a chicken and rice meal: What it actually is

Veedma's editorial team: Evidence-based men's health

Jan 14, 2026 · 12 min read

A typical chicken and rice meal is usually about 450 to 700 calories, with a common meal prep portion of 5 to 6 ounces of cooked chicken, 1 cup of cooked rice, and 1 teaspoon to 1 tablespoon of oil landing around 500 to 600 calories. Treat it as a flexible template, because bigger rice ...

The mitochondrial theory of aging: Why your cells lose power and how to fix it

Veedma's editorial team: Evidence-based men's health

Jan 13, 2026 · 12 min read

Between ages 30 and 70, mitochondrial function in skeletal muscle can drop by 25 to 30%, lowering ATP production and slowing repair, fat metabolism, and hormone output. Many researchers consider these changes a core driver of aging. The good news is that mitochondria can respond to the right signals, and this guide shows how to ...

How much curve is too much? A urologist’s guide to penis curvature and Peyronie’s disease

Veedma's editorial team: Evidence-based men's health

Jan 12, 2026 · 10 min read

Slight curvature is common. Evaluation matters more when the curve is new, worsening, painful, linked to a firm plaque you can feel, or interferes with sex. Curves over about 30 degrees are more likely to cause functional problems and often prompt urology evaluation. This guide explains how to measure curvature, what Peyronie’s disease is, and ...

Does creatine increase testosterone? The science on muscle fuel and male hormones

Veedma's editorial team: Evidence-based men's health

Jan 11, 2026 · 11 min read

Creatine monohydrate does not significantly increase total or free testosterone in healthy men in controlled studies, because it works by boosting cellular energy (ATP recycling) rather than directly stimulating the endocrine system. It may still help you train harder and see temporary workout-related hormone spikes. A single 2009 rugby study reporting higher DHT (a potent ...