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

What happens if we release sperm daily? What science says about testosterone, muscle, and men’s health

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

Dec 11, 2025 · 14 min read

For most healthy men, ejaculating daily is safe and does not meaningfully lower long-term testosterone or impair muscle gains. Frequent ejaculation is unlikely to wreck long-term health, but there are a few important exceptions you should know about. “For the average healthy man, ejaculating every day is more of a lifestyle choice than a medical ...

How body fat speeds up aging in men: The science of metabolism and longevity

Susan Carter, MD: Endocrinologist & Longevity Expert

Dec 10, 2025 · 15 min read

In men, excess visceral (deep belly) fat speeds up aging by acting as an inflammatory endocrine organ that releases cytokines such as TNF-α and IL-6, driving chronic inflammation, insulin resistance, and faster atherosclerosis. Losing just 5 to 10% of body weight in midlife can measurably improve blood sugar, blood pressure, and inflammatory markers. This makes ...

Ranking the healthiest cut of steak for building muscle and managing weight

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

Dec 10, 2025 · 12 min read

For building muscle while managing weight, eye of round is one of the leanest steak cuts, helping keep calories and saturated fat relatively low while prioritizing protein. Here’s how to rank the leanest cuts so you still get leucine-driven muscle protein synthesis without the excess saturated fat that can push LDL higher.[5] “Steak is often ...

How do you measure your penis correctly, according to a urologist

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

Dec 09, 2025 · 14 min read

Urologists measure penis length as “bone-pressed” length. Press a rigid ruler into the pubic bone on the top side and measure straight to the tip (glans). Measure girth by wrapping a tape measure around the mid-shaft. With this standardized method, the average erect length is about 5.1 to 5.5 inches and the average erect girth ...

Does glycine help you sleep better? What studies show about core temperature and next day fatigue

Jonathan Pierce, PhD: Clinical Psychologist & Neuroscience Specialist

Dec 09, 2025 · 11 min read

Yes. Human research suggests that taking 3 grams of glycine about 1 hour before bed can improve subjective sleep quality and next day fatigue, potentially because glycine lowers core body temperature during sleep. If you are a man who runs “hot” at night, wakes up unrefreshed, or feels flat the next day, glycine is a ...

Does testosterone increase metabolism in men?

Susan Carter, MD: Endocrinologist & Longevity Expert

Dec 09, 2025 · 13 min read

In men with confirmed testosterone deficiency, testosterone replacement can modestly increase metabolic rate over 6 to 12 months, largely by adding lean muscle (which raises basal metabolic rate) and reducing visceral fat. The biggest payoff shows up when strength training, protein intake, and sleep are dialed in, and men with normal levels usually see little ...

What is a red light therapy hat? The science based way to use it for male pattern hair loss

Susan Carter, MD: Endocrinologist & Longevity Expert

Dec 08, 2025 · 15 min read

A red light therapy hat is a wearable cap or helmet that delivers low wavelength red light to your scalp to stimulate hair follicles in some men with male pattern hair loss. It can be a useful tool, but only when the diagnosis is right and the routine is consistent enough to match what clinical ...

Nature Made vs Centrum men 50+: What science actually shows

Susan Carter, MD: Endocrinologist & Longevity Expert

Dec 08, 2025 · 16 min read

Nature Made Men’s Multivitamin 50+ and Centrum Men 50+ are broadly similar on core nutrients, and neither has evidence of superior clinical outcomes in generally healthy men. If you’re comparing Nature Made, Centrum, and One A Day men’s 50+ multivitamins, the best choice usually comes down to the exact product version and whether its vitamin ...

Semaglutide and testosterone: The science of combining therapies for men

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

Dec 08, 2025 · 11 min read

In men with obesity (BMI over 30) and low testosterone, combining semaglutide with testosterone therapy can promote fat loss while helping preserve lean muscle by reducing adipose-driven aromatase conversion of testosterone to estradiol and supporting anabolic metabolism. Instead of treating weight and hormones as separate problems, this paired approach targets the feedback loop where visceral ...

Masturbation calories, MET value and BMR: What studies show

Susan Carter, MD: Endocrinologist & Longevity Expert

Dec 07, 2025 · 16 min read

Frequent masturbation or ejaculation does not meaningfully increase basal metabolic rate, or BMR, in men, and the calories burned are usually small. Based on light activity MET ranges and extrapolation from sexual activity studies, a typical 10 to 15 minute session is often estimated at roughly 15 to 40 kilocalories (about 2 to 3 METs), ...

Henry Cavill weight training: The physiology behind the Man of Steel’s physique

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

Dec 07, 2025 · 11 min read

Henry Cavill’s “superhero” build (reportedly about 190 to 210 lb on screen) is achieved by combining high-mechanical-tension lifting to stimulate hypertrophy with metabolic work (including fasted cardio) that can support energy balance and lipid oxidation. Here’s how recovery, neuromuscular adaptation, and joint-protective programming make that body composition sustainable instead of short-lived “ego lifting.” “When we ...

Normal BMI band for men: What research says and why

Susan Carter, MD: Endocrinologist & Longevity Expert

Dec 07, 2025 · 14 min read

A “normal” BMI is 18.5 to 24.9 kg/m². It is a population screening tool and does not directly measure body fat, muscle mass, or visceral fat, so use it as a starting point. Pair BMI with waist circumference, body composition, and a few core metabolic labs to decide what to change and what to track. ...