XY Files Blog

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

What creatine does Joe Rogan use? Likely Onnit, not gummies

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

Dec 30, 2025 · 13 min read

The most consistently reported answer is Onnit Creatine Monohydrate powder at about 5 g per day, not a separate Joe Rogan creatine gummies brand. Reported Joe Rogan supplements also include vitamin D, greens, probiotics, nootropics, and protein products, but the evidence is much stronger for creatine and targeted deficiency correction than for copying a celebrity ...

Can you build muscle in a calorie deficit? The science based approach for men

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

Dec 29, 2025 · 12 min read

Yes, you can build muscle in a calorie deficit, especially if your training is progressive, your protein intake is high, and your calorie cut is modest. The hard part is doing it without sacrificing strength, sleep, and recovery, which is where most men go wrong. “Most guys do not fail body recomposition because they lack ...

Seasonal affective disorder hormones: How to tell SAD from low testosterone in men

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

Dec 29, 2025 · 13 min read

SAD usually follows a repeatable fall-to-winter pattern and improves in spring, while low testosterone is more likely when symptoms are persistent, come with libido or erection changes, and are confirmed on repeat morning blood tests. If your symptoms do not cleanly follow the calendar, or they come with sexual or sleep changes, it is time ...

Patrick sleep protocol: How Rhonda Patrick’s heat routine may deepen sleep for men

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

Dec 28, 2025 · 11 min read

Timed passive heat exposure 1 to 2 hours before bed can help some men fall asleep faster and may improve slow wave sleep when it is followed by a proper cooldown.[1] The “patrick sleep” approach is simple enough to try at home, but it works best when you match the temperature, timing, and recovery to ...

The Terry Crews workout routine: How men can borrow his habits without burning out

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

Dec 27, 2025 · 11 min read

Men can borrow Terry Crews’ habits without burning out by copying his consistency, sleep, and protein habits while scaling his lifting and running volume to a recoverable level. The Terry Crews workout routine is built on daily training, five days per week of lifting for 1 to 2 hours, and a near daily run of ...

Somatic exercises for weight loss: What they can and cannot do for men

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

Dec 27, 2025 · 10 min read

Somatic exercises for weight loss can support fat loss indirectly by lowering stress and pain, but they do not replace the basics of a calorie deficit and regular training. If you feel “wired and tired,” tight, or stuck in a stress eating loop, somatic work can make your weight loss plan easier to follow. “For ...

How to make penis more sensitive: A urologist’s guide to restoring sensation

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

Dec 26, 2025 · 13 min read

You can often make your penis more sensitive by changing overstimulating masturbation habits, reviewing medications that blunt sensation, and treating health issues that impair nerve function and blood flow. The key is figuring out whether the problem is “training,” chemistry, circulation, or an underlying condition, then using a simple plan to restore sensation safely. “When ...

Healthy Subway options and low fat fast food: A men’s guide to ordering for metabolism and testosterone

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

Dec 25, 2025 · 13 min read

Yes, you can find healthy Subway options and other low fat fast food choices if you prioritize lean protein, vegetables, and portion size, and treat sauces and fried sides as optional. Most guys do not need to “quit fast food,” but they do need a repeatable ordering system that protects blood pressure, body fat, and ...

Foods that kill zombie cells: The longevity plate for men who want to age better

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

Dec 25, 2025 · 10 min read

Foods that kill zombie cells are not a single magic ingredient, but a pattern of whole foods rich in senolytic and senomorphic compounds that may help your body manage senescent cells. The science is promising, yet most “zombie cell” research uses high dose isolates, so your best move is to build an evidence based longevity ...

What foods are high in estrogen? What high estrogen in men really means

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

Dec 24, 2025 · 11 min read

Many foods contain estrogen-like plant compounds, but typical servings rarely raise estrogen levels in men in a clinically meaningful way. The bigger drivers of high estrogen in men are often body fat, metabolic health, and environmental exposures, so the most effective fixes are usually not about “banning soy” or “quitting fruit.” “Most men who worry ...

What is primarily responsible for strength gains in beginning clients? Neural adaptations come first

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

Dec 23, 2025 · 11 min read

In the first 4 to 8 weeks of lifting, neural adaptations are primarily responsible for strength gains in beginning clients, often before large increases in muscle size are measurable.[1] [3] That is why a novice can add weight to the bar quickly, and why untrained men in one 21 week study improved strength more than ...

Does having sex increase testosterone? The truth about bedroom habits and hormone levels

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

Dec 23, 2025 · 11 min read

Sex can cause a brief, small testosterone rise, but it does not raise your long-term baseline testosterone. Any change is typically short-lived (often on the order of minutes) and varies by person and study design. The bigger picture is a bidirectional feedback loop. Testosterone supports libido and erectile function, while arousal can trigger a temporary ...