Evidence-based articles on testosterone, hormones, fitness, and longevity, so you can make informed decisions about your health.
Choose a bulk if you are relatively lean and your main goal is size and strength. Choose a cut if your waist or body fat is trending high or you need to make weight. In either phase, keep the calorie change modest and continue lifting. Key takeaways A bulk works best with a controlled calorie ...
The Dietary Guidelines for Americans (DGA) do not provide testosterone targets. Men can use the DGA to support a healthy body weight and cardiometabolic health, which can indirectly support testosterone, and should seek medical evaluation for persistent symptoms or repeatedly low morning labs. Here’s what diet can improve, what it can’t, and how to act ...
The best vitamins for brain fog and memory are usually the nutrients you are deficient in, most often B vitamins, vitamin D, omega 3 fats, magnesium, and antioxidant nutrients. The smart play is to treat brain fog like a clue, get the right labs, then use targeted brain fog supplements instead of guessing. Key takeaways ...
There is no specific age when a man stops ejaculating, and many men ejaculate throughout life. A 2003 study of healthy men aged 22 to 80 found that semen volume declined gradually with age, with no evidence of a threshold.[1] If ejaculation changes suddenly or stops completely, it is worth getting checked because the cause ...
Repeating a small set of labs, especially HbA1c and ApoB, can help training men detect early cardiometabolic drift and cardiovascular risk before symptoms or performance decline appear. Adding iron, inflammation, hormone, and recovery markers can show when training, nutrition, or sleep need adjustment while there is still time to protect strength and vitality. Key takeaways ...
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 ...
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. Key takeaways For endurance goals, do cardio ...
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 ...
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. Key takeaways BRI uses height and ...
A typical portion of a chicken and rice meal is about 500 to 600 calories when it includes 5 to 6 ounces of cooked chicken, 1 cup of cooked rice, and 1 teaspoon to 1 tablespoon of oil. Treat it as a flexible template, because bigger rice scoops, chicken thighs, and sugary sauces can push ...