XY Files Blog

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

Sauna before or after workout? The best timing for performance and recovery

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

Dec 22, 2025 · 13 min read

Sauna after a workout is usually the better choice. Brief sauna before a workout may help you feel warm, but longer heat exposure before training can impair performance and hydration. Most sauna research comes from regular traditional sauna use, often around 80 to 90°C, with sessions commonly lasting 5 to 20 minutes and sometimes longer ...

How much deep sleep should you get? A men’s guide to stage 3 sleep and recovery

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

Dec 21, 2025 · 10 min read

Most adult men spend about 10 to 25 percent of their total sleep time in deep sleep, which is roughly 45 to 120 minutes in an eight hour night. If you feel tired, foggy, or low drive despite “enough” hours, the missing piece is often sleep quality, including how much deep sleep you need and ...

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

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

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

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

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

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

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 make you finish too fast? The hallmark symptoms and signals men should know

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

Dec 19, 2025 · 12 min read

Usually not. Average time from penetration to ejaculation is about 5 to 7 minutes, while lifelong premature ejaculation is typically orgasm within about 1 minute of penetration, and acquired premature ejaculation is a clinically significant drop from prior latency, often to about 3 minutes or less, along with poor control and distress. The hallmark issue ...

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

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

Dec 17, 2025 · 13 min read

Usually no. For most men without diabetes, a CGM is not worth using long term, though a short structured trial can sometimes help with appetite or training questions. The key is knowing what a CGM can and cannot tell you, then using the data to make changes you can actually sustain. “For a lot of ...

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

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

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

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

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

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

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?

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

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?

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

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 ...