XY Files Blog | Veedma's evidence-based men's health articles

Does testosterone make your dick bigger? What the science says about size, erections, and TRT

Alexander Grant, MD, PhD: Urologist & Men's Health Advocate

Dec 21, 2025 · 11 min read

Testosterone does not make your penis bigger after puberty. But if low testosterone is weakening your erections, restoring healthy levels can make your penis look and function bigger in the moment because erection quality improves. “If you are asking ‘does testosterone make your penis bigger,’ the honest medical answer is no for adult men. Testosterone ...

How long does creatine take to work? A realistic timeline for men

Bruno Rodriguez, DPT, CSCS: Strength, Recovery, and Physical Therapy Expert

Dec 20, 2025 · 12 min read

Creatine typically takes about 1 to 4 weeks to produce noticeable training benefits, depending on dosing and training style. Faster changes are possible if you use a short loading phase. Creatine has to build up inside muscle before it meaningfully boosts repeated high intensity efforts. “Creatine is not a pre workout jolt. Think of it ...

What is ego lifting? The gym habit that can wreck your joints and your gains

Bruno Rodriguez, DPT, CSCS: Strength, Recovery, and Physical Therapy Expert

Dec 19, 2025 · 13 min read

Ego lifting is using a weight that exceeds your current capacity for that exercise on that day, forcing you to cheat form or shorten range of motion to complete reps. It may feel like progress, but it shifts stress off the target muscle and onto joints and passive tissues. This can set you up for ...

Does testosterone affect how long you last? The science of stamina

Alexander Grant, MD, PhD: Urologist & Men's Health Advocate

Dec 19, 2025 · 12 min read

Testosterone mainly supports libido and erectile function, but it does not directly increase Intravaginal Ejaculatory Latency Time (typically about 5 to 7 minutes) because ejaculation timing is largely a serotonin-mediated neurological reflex. Low testosterone can still make you feel like you are finishing “too fast” by destabilizing erections and creating a rush-to-finish pattern. Here is ...

CGM for nondiabetics: Is tracking blood sugar worth it for men?

Susan Carter, MD: Endocrinologist & Longevity Expert

Dec 17, 2025 · 13 min read

For most men without diabetes, tracking blood sugar with a CGM is not worth it—but a 2 to 4 week, structured trial can be useful for appetite control or training-fuel troubleshooting. The key is knowing what a CGM can and cannot tell you, then using the data to make changes you can actually sustain. “For ...

High protein low fat fast food: The smartest drive thru picks for men who lift

Bruno Rodriguez, DPT, CSCS: Strength, Recovery, and Physical Therapy Expert

Dec 16, 2025 · 12 min read

Yes, you can eat high protein low fat fast food by prioritizing lean, grilled proteins and controlling the sides, sauces, and drinks that usually spike calories, fat, and sodium. The upside is big for men training for strength or body recomposition. You stay fuller, you recover better, and you avoid turning a quick meal into ...

Celebrity penises and the big penis myth: What men’s health science actually says

Alexander Grant, MD, PhD: Urologist & Men's Health Advocate

Dec 15, 2025 · 11 min read

Celebrity penis rumors rarely reflect measurable reality, and a big penis is not a reliable predictor of sexual performance or sexual health. What matters far more is erection quality, hormone balance, blood flow, and confidence. This article breaks down what size science really shows, how to measure correctly, and what to do if you are ...

Can testosterone increase blood pressure? A practical guide to TRT and blood pressure for men

Alexander Grant, MD, PhD: Urologist & Men's Health Advocate

Dec 15, 2025 · 11 min read

Yes, testosterone can increase blood pressure in some men, but the average effect is usually small and the research is mixed. The bigger issue is identifying who is most likely to see a rise, then monitoring blood pressure and lab markers so treatment stays safe. “When men ask me whether testosterone replacement therapy and blood ...

Metabolic confusion diet: Can calorie cycling help men lose fat without stalling?

Susan Carter, MD: Endocrinologist & Longevity Expert

Dec 14, 2025 · 13 min read

When weekly calories (and protein) are matched, calorie cycling (“metabolic confusion”) tends to produce fat loss similar to a steady daily deficit, but higher-calorie days may improve adherence and help manage diet fatigue tied to adaptive thermogenesis (a drop in resting metabolic rate during prolonged dieting). Here’s how to structure high- and low-calorie days so ...

The anabolic crunch: Are protein chips a viable tool for male metabolic health?

Bruno Rodriguez, DPT, CSCS: Strength, Recovery, and Physical Therapy Expert

Dec 13, 2025 · 11 min read

Protein chips can be a viable tool for male metabolic health when used as an occasional swap for traditional chips, because their higher protein and lower rapidly digesting carb load tends to increase satiety and better supports muscle repair than starch-heavy snacks. The trade-off is that most are ultra-processed and often high in sodium and ...

Does masturbating lower testosterone? The science behind the myths

Alexander Grant, MD, PhD: Urologist & Men's Health Advocate

Dec 12, 2025 · 10 min read

Masturbation does not permanently lower baseline testosterone because the hypothalamus‑pituitary‑gonadal (HPG) axis maintains homeostatic hormone production, and clinical studies show no statistically significant change in systemic testosterone after orgasm. The real story is short‑term fluctuations, such as the often‑misread ~145% spike on day 7 of abstinence, and what that means (and doesn’t) for muscle, mood, ...

Creatine weight gain: What’s normal, what’s not, and how to stay in control

Bruno Rodriguez, DPT, CSCS: Strength, Recovery, and Physical Therapy Expert

Dec 11, 2025 · 11 min read

Creatine commonly increases scale weight by about 2 to 4.5 lb in the first week, mostly from an increase in total body water as creatine stores rise (especially with a loading phase). Learn how to tell normal water shifts from true fat gain and how to track performance and body composition so weigh-ins don’t catch ...