XY Files Blog

Evidence-based articles on testosterone, hormones, fitness, and longevity, so you can make informed decisions about your health.

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 · 13 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. Key takeaways Zone 2 cardio means working at about 60 to 70 percent of your ...

Does creatine cause erectile dysfunction? What the evidence says for men

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

Jan 01, 2026 · 12 min read

No, creatine does not cause erectile dysfunction in men based on the current clinical evidence. The more important story is why the rumor started, what actually drives ED, and how to use creatine safely while protecting sexual performance. Key takeaways According to a 2021 evidence review in the Journal of the International Society of Sports ...

Mid life crisis in men: What it really means in your 40s and 50s

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

Dec 31, 2025 · 14 min read

A mid life crisis in men is not a formal medical diagnosis, and what feels like “just aging” in your 40s and 50s often reflects stress, depression, sleep loss, alcohol overuse, or untreated medical conditions. When persistent symptoms include sexual changes or other clinical signs of androgen deficiency, a hormone workup reads repeat morning testosterone ...

What creatine does Joe Rogan use? The evidence on his brand, gummies, and dose

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

Dec 30, 2025 · 13 min read

Joe Rogan has been publicly associated with Onnit Creatine Monohydrate, and the evidence based dose for most men is 3 to 5 grams per day. The bigger story is that plain creatine monohydrate has far stronger human data than the Joe Rogan creatine gummies chatter that dominates search results. Key takeaways Joe Rogan has been ...

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 · 14 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. Key takeaways Aim for a modest calorie deficit of about ...

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 · 14 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 · 13 min read

Timed passive heat exposure from a warm bath or shower 1 to 2 hours before bed can help adults fall asleep faster and sleep more efficiently, likely because of the body cooling that follows.[1] The “patrick sleep” approach is simple enough to try at home, but it works best when you match the temperature, timing, ...

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 · 16 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 · 12 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. Key ...

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. Key ...

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 · 15 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 ...