XY Files Blog

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

Does masturbating lower testosterone? The science behind the myths

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

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

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

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 ...

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

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

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

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

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

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

Dec 10, 2025 · 12 min read

According to USDA FoodData Central, eye of round is one of the leanest steak cuts for building muscle while managing weight, 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 ...

Bone pressed vs non-bone pressed: What it actually means

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

Dec 09, 2025 · 14 min read

Bone pressed means measuring from the pubic bone on the top side of the shaft. Non bone pressed starts at the skin at the base on the same line. Bone pressed erect length is the standard reference method for comparison with medical studies. In pooled studies, average clinician measured erect penis length is about 13.12 ...

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

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

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?

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

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

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

Dec 08, 2025 · 15 min read

A red light therapy hat is a wearable cap or helmet that delivers low intensity red light, and sometimes near infrared light, at specific wavelengths to the 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 ...

Centrum vs Nature Made vs One A Day: Which is best for men?

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

Dec 08, 2025 · 16 min read

This comparison focuses primarily on men’s 50+ formulas, with a separate section below for younger men choosing regular adult formulas. For men over 50, Centrum Silver Men 50+ and One A Day Men’s 50+ are very close on nutrient coverage and price, while Nature Made Multi For Him 50+ is usually the simpler value pick ...

Semaglutide and testosterone: The science of combining therapies for men

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

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 and BMR: What research actually shows

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

Dec 07, 2025 · 16 min read

Yes, masturbation burns calories, but for many men the best evidence based estimate for masturbation calorie burn is only about 2.5 to 4 calories per minute, and there is no validated masturbation MET value. The closest published data on sexual activity calories come from partnered sex studies and sexual activity MET estimates, not solo sex ...