Evidence-based articles on testosterone, men's health, fitness, longevity, and sexual health.
Measurable muscle loss can begin within about 2 weeks of stopping strength training, with more obvious drops in muscle size and strength by weeks 3 to 4. The good news is that most men can slow or prevent this with a small, high effort “maintenance dose” of lifting plus adequate protein. “Most guys assume a ...
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 ...
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 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 ...
A chicken-and-rice bowl can be roughly 555 calories when it lands around 45 g protein, 60 g carbs, and 15 g fat (protein and carbs are ~4 calories per gram, fat is ~9), so small amounts of added oil or sweet sauces can swing the total fast. Treat it as a scalable template. Adjust portions ...
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 ...
For most men, a penis curve of about 5 to 30 degrees is normal, and concern starts when the curve is more than 30 degrees or causes pain or sex problems. This guide explains how to measure curvature, what Peyronie’s disease is, and which next steps and treatments a urologist may recommend. “A small bend ...
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 ...
It depends on your goal and how much weight you need to lose, but most men do best by prioritizing fat loss while protecting or building muscle. If you have obesity, weight loss usually comes first for health and longevity, then you push harder on muscle gain once training feels better and safer. “The biggest ...
Neither Ultrahuman Ring Air nor Oura is a clear clinical winner for men’s sleep and recovery; the best choice is the ring you will wear nightly and use to change habits. Oura is typically cheaper upfront, Ultrahuman often costs more upfront, and both are trend trackers—not diagnostic tools. “A smart ring can’t diagnose you, but ...
Improving gut health can support weight loss by strengthening appetite control, lowering inflammation, and improving metabolism, but it cannot replace a calorie controlled diet and consistent training. The upside is that a few evidence based moves can make your existing weight loss plan work better. “When a guy tells me he is doing the workouts ...
Human studies have not established whether chewing gum stops autophagy or meaningfully reduces fasting-induced autophagy, so sugar-free gum cannot be considered “autophagy safe,” and the question “does chewing gum break autophagy” still does not have a proven human answer.Aman et al., 2021; Martinez-Lopez et al., 2017 If you’re fasting specifically for autophagy, the most evidence-based ...