XY Files Blog

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

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 ...

Should i lose weight before building muscle? A doctor’s guide for men who want results

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

Jan 11, 2026 · 13 min read

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 ...

Ultrahuman ring vs Oura: Which smart ring is worth it for men’s sleep and recovery?

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

Jan 09, 2026 · 12 min read

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, ...

Can gut health help you lose weight? What men should know about the microbiome

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

Jan 09, 2026 · 11 min read

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 ...

Does chewing gum break a fast, autophagy, or ketosis? What men should know about intermittent fasting

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

Jan 08, 2026 · 10 min read

One stick of sugar-free gum usually adds about 5 calories, which is unlikely to knock most men out of ketosis or ruin a weight loss fast, but it does not qualify as a strict water fast and it may matter if your goal is maximal autophagy. The real answer depends on whether you care most ...

9 foods that fight hot flashes in men and what to avoid

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

Jan 07, 2026 · 12 min read

Certain foods and diet patterns can help reduce hot flash frequency and intensity in men, especially when episodes are linked to hormone shifts, blood sugar swings, or inflammation. The best approach is not one “miracle food,” but a repeatable way of eating that keeps your internal thermostat more stable. “In men, hot flashes are often ...

Mediterranean diet snacks to optimize testosterone and heart health in men

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

Jan 07, 2026 · 10 min read

Mediterranean-style snacks built around monounsaturated fats, polyphenols, and protein (such as walnuts, olives, and plain Greek yogurt) can support testosterone and heart health in men by reducing sharp post-snack glucose and insulin spikes and lowering chronic inflammation that can suppress testosterone production and damage endothelial function. Here’s how to use between-meal “fuel” to keep energy ...

Sea moss benefits for men: Fact checking the fertility superfood

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

Jan 06, 2026 · 10 min read

Sea moss has limited direct evidence for boosting testosterone or male fertility in men, but its iodine content may support thyroid function in people who are iodine-deficient. Here’s what the data supports. It also shows where the “fertility superfood” marketing goes beyond the science. “Sea moss is nutrient-dense, but it is not a magic switch ...

Does lifting weights burn fat? The science-backed answer for men who want visible results

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

Jan 05, 2026 · 10 min read

Lifting weights can support fat loss by building and preserving muscle, which helps maintain a higher resting metabolic rate and improves body composition over weeks and months. Here’s how to set up your training and tracking so the mirror changes even when your workout isn’t “burning fat” in the moment. “If you’re asking ‘does lifting ...

Does alcohol cause inflammation? What men need to know about the immune response

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

Jan 04, 2026 · 11 min read

Alcohol causes systemic, dose-dependent inflammation by producing acetaldehyde and activating liver immune cells (Kupffer cells) to release pro-inflammatory cytokines such as TNF-α and IL-6, while also weakening the gut barrier so bacterial toxins can enter the bloodstream. That immune “alarm” can keep firing long after the buzz fades. It can affect blood vessels, testosterone production, ...

What is biohacking? A doctor’s guide for men who want measurable health gains

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

Jan 03, 2026 · 11 min read

Biohacking is the practice of using science, self tracking, and targeted lifestyle changes to improve healthspan and lifespan. For men, the best biohacking focuses on sleep, body composition, cardiometabolic health, stress hormones, and lab guided decisions you can actually sustain. “The best biohacking is not extreme. It is repeatable. If you can measure it, recover ...